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MONDAY 161128

Warm-up:

Individual…

Assauly Bike 2 minutes

Crossover Symmetry

Monster Walks

Group…

Run 200M

Inch Worms Down

High Knees Back

Zombie Walks Down

Bear Crawl Back

Fitness:

Every 2 minutes, for 16 minutes (8 sets, 4 of each):

Odd Sets – Deadlift x 6 reps @ 3 sec descend
Even Sets – Dumbbell Bench Press x 6 reps @ 2 sec descend

WoD:

For time:
Run 800 Meters
40 Kettlebell Swings
20 Burpees
Row 1000 Meters

 

Performance:

Every two minutes, for 16 minutes (8 sets) of:

Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+
WoD:

For time:
Row 1000 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

15 min time cap.

Mobility:

Roll Posterior

Banded Hamstrings

LAX to Plantar Fascia

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