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MONDAY 161017

Warm-up:

Individual…

Row 500M

Crossover Symmetry

10 Yoga Push ups

Group…

Zombie Walks Down

High Knees Back

3 Wall Walks

10 Burpee Pull-ups

 

Fitness:

Four sets of:

Turkish Get-Up x 2 reps each arm
Rest 45 seconds

Strict Pull-Ups x 6-8 reps @ 2 sec descend
Rest 45 seconds

Kettlebell Swing x 15-20 reps
Rest 45 seconds
WoD:

In teams of two, with partners alternating complete rounds, complete 7 rounds each of:

Dumbbell Man-Makers x 5 reps
(push-up, row left, row right, power clean, push press)

 

Performance:

Take 15 minutes to build to today’s heavy Push Press

 

WoD:

In teams of two, with partners alternating complete rounds, complete 7 rounds each of:

3 Power Cleans (135/95 lbs)
6 Push Presses (135/95 lbs)
9 Push-Ups

Time Cap of 16 Minutes

Mobility:

LAX to Pecs/Shoulders

Roll Posterior

Banded Shoulders

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