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MONDAY 150518

Warm-up:

Run 400m or row 500m

15 leg swings

Banded hip distraction

15 squats

10 push ups

Handstand walk or holds 

Warm up back squats


Strength:

Back Squat

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%

Rest 2 minutes between sets.


WoD:

Four sets of 3-minute sprints of either….

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.


Mobility:

Mash quads

Lax to shoulders/mash lats

Lax to pec

Roll posterior

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