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FRIDAY 161021

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

Inch Worms plus push up Down

Bunny Hops Back

High Knees Down

Broad Jumps Back

 

Fitness:

Five sets of:

Bent-Over Barbell Row x 6-8 reps @ 2 sec descend
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2 sec descend
Rest 45 seconds
Supine Chinese Planks x 45 seconds
Rest 45 seconds

WoD:

In teams of two, alternating full rounds, complete a total of five rounds each for time of:
Row 250 meters
10 Dumbbell Thrusters

 

Performance:

Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

 

WoD:

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)

 

Mobility:

Banded Hamstrings

LAX to plantar fascia

Roll Posterior

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