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MONDAY 161024

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

Handstand Practice

Group…

3 rounds of:

250m Row

2 Wall Walks + 10 Squats

 

Fitness:

Five sets of:

Push Press x 8-10 reps
Rest 45 seconds

Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds

Russian Step-Ups x 10 reps each leg
Rest 45 seconds
WoD:

For time:
Run 600 Meters
30 Barbell or Dumbbell Thrusters
Run 600 Meters

 

Performance:

Four sets of:

Push Press x 3-5 reps
Rest 90 seconds

Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2 sec descend
Rest 90 seconds

Take 15 Minutes to complete
WoD:

For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

12 minute time cap.


Mobility:

Mash Triceps on Racked Barbell

Barbell Mash Quads

LAX Plantar Fascia

 

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