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MONDAY 161107

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

200m Run

10 Yoga Push ups

10 Monster Walks

Samson Lunges Down

Zombies Back

 

Fitness:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Romanian Deadlift x 8 reps @ 3 sec descend
Station 2 – Stationary or Ring Dips x 15 reps @ 2 sec descend
(use assistance if you are unable to keep this tempo for the full 15 reps)

WoD:

In teams of two, alternate sets to complete four each of:
20 Russian Kettlebell Swings
Run 400 Meters

 


Performance:

Every 2 minutes, for 16 minutes (8 sets):

Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)
WoD:

In teams of two, alternate sets to complete four each of:
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.
Cash Out: 100 Hollow Rocks in as few sets as possible
Mobility:

Roll Posterior

LAX to Glutes

Banded Hamstrings

LAX to Plantar Fascia

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