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MONDAY 160919

Warm-up:

Individual…

Row 2 minutes

20 Banded Good Mornings

Accumulate 20 KB Swings medium weight

Group…

Straight leg bear Crawl Down

Crab Walk Back

15 Squats

Spiderman Crawl Down

Zombie Walks Back

 

Fitness:

Four sets of:

Deadlift x 4-6 reps @ 3 sec descend
Rest 45 seconds

Dumbbell Shoulder Press x 6-8 reps @ 2 sec descend
Rest 45 seconds

Double-Under Practice x 45-60 seconds
Rest 45 seconds

 

WoD:

Three sets for times of:

250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes

 

Performance:

Every 3 minutes, for 18 minutes (6 sets):

Clean x 1.1.1.1
(rest 10 seconds between each single)

 

WoD:

Three sets for times of:

250 Meter Row or Airdyne 15/10 calories
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)

Rest 3 minutes

 

Mobility:

Mash Quads

Banded Shoulders

Roll Posterior

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