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MONDAY 161114

Warm-up:

Individual…

Row 500m

Crossover Symmetry

Handstand Practice

Group…

Banded Shoulders

Samson Lunges Down

Zombie Walks Back

Monsters Walks

10 Dive Bomber Push ups

 

Fitness:

Three sets of:

Push Press x 6-8 reps
Rest 60 seconds

Overhead Walking Lunge x 20 steps
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds

 

WoD:

Every minute, on the minute, for 15 minutes:

1st min – Row 200/150 Meters
2nd min – Wall Climb x 2-4 reps
3rd min – Run 100 Meters

*Track Wall Climbs

Performance:

Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.
WoD:

Every minute, on the minute, for 15 minutes:

Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps

**Track HSPUs


Mobility:

Lax to Pec/Traps

Lax to Plantar Fascia

Roll Posterior

 

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