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FRIDAY 161028

Warm-up:

Individual…

Skip Rope for 2 minutes

Crossover Symmetry

Accumulate 30 KB swings

Group…

Spiderman Crawl Down

Samson Lunges Back

3 Rounds not for time….

250m Row

10 Wall Balls

 

Fitness:

Four sets of:

Front Squat x 6-8 reps @ 3 sec Descend
Rest 60 seconds

Strict Pull-Ups x 6-8 reps @ 2 sec Descend
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds

 

Partner WoD:

In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes.

 

Performance:

Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps
WoD:

Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs
Mobility:

Mash Lats on Roller

Roll Posterior

LAX to Plantar Fascia

Banded Shoulders

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