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MONDAY 160808

Warm-up:

Individual…

Row 250 Meters

Crossover Symmetry

Banded Hip Distraction

 

Group…

High Knees Down

Butt Kicks Back

Karaoke Down and Back

Spiderman Crawl Down

Crab Walk Back

 

Fitness:

Four sets of:

Back Squat x 8-10 reps @ 3 sec descend
Rest 60 seconds

Pull-Ups x 3 reps @ 2 sec descend (A=assist)
Rest 60 seconds

Side Planks x 30 seconds each side
Rest 60 seconds

 

WoD:

Three rounds for time of:
12 Dumbbell Push Press
12 Heavy Russian Kettlebell Swings
12 Push-Ups

 

Performance:

Four sets of:

Back Squat x 3-5 reps @ 3 sec descend
Rest 60 seconds

Strict Supinated Grip Pull-ups @ 2 sec descend x Max Reps
Rest 2 minutes

 

WoD:

Five rounds for time of:
12 Push Press (95/65 lbs)
12 American Kettlebell Swings (32/24 kg)

 

Mobility:

Mash triceps on racked barbell

Banded Shoulders

Roll posterior

Mash Quads with KB

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