banner

MONDAY 151207

Warm-up:
Row 500m
Crossover symmetry
15 hollow rocks
10 push ups changing hand position each rep
Bear crawl down
Crab walk back
10 pull-ups
10 GHD sit-ups

Strength:
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes

Build to today’s heavy 2RM.

Partner WoD:
In teams of two, alternate full rounds and complete 5 each of:
20 Russian Kettlebell Swings (70/53#)
20 Hand-Release Push-Ups

Mobility:
Lax to pec and shoulders
15 dislocates
Banded shoulder
Roll out

Read more

Search

+
WordPress Image Lightbox Plugin