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MONDAY 160815

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

 

Group…

Inch Worms Down

High Knees Back

Karaoke Down and Back

Butt Kicks Down

Zombie Walks Back

 

Fitness:

Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3 sec descend

Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3 sec descend

Station 3 – Supine Ring Rows x 8-10 reps @ 2 sec descend

 

WoD:

Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…

…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

 

Performance:

Every 2 minutes, for 24 minutes (6 sets of each):

Station 1 – Hang Clean + Power Clean + Clean
(build to today’s heavy!)

Station 2 – Ring Dips x 10-15 reps @ 2 sec descend

 

WoD:

Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 175/115 lbs)

***Scores will be combined AMRAP scores for all 3 sets.

Group Cooldown: 200m Walk/Jog

Mobility:

Use Barbell to mash quads

Couch Stretch

Roll Posterior

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