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MONDAY 161205

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

Bear Crawl Down

High Knees Back

Zombie Walks Down

Broad Jumps Back + 3 Squats

Monster Walks

 

Fitness:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0
Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps
Station 3 – Alternating Bowler’s Lunges x 20 reps
WoD:

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots (20/14 lbs)

 

Performance:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Rope Climb x 1-2 ascents
Station 2 – Strict Handstand Push-Ups x max unbroken reps
Station 3 – Alternating Pistols x 20 reps
WoD:

Complete as many rounds and reps as possible in 10 minutes of:
5 Chest to Bar Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

 

Mobility:

Roll Posterior

LAX to Glutes

Banded Lats

Mash Lats on roller

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