banner

SATURDAY 151107

Warm-up:

Run 400m

15 dislocates

15 good mornings

15 leg swings

10 burpee broad jumps

15 squats

Hips on box

12 High box step ups

Samson lunges down

Zombie walks back
Partner WoD:

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

60 seconds of Kettlebell Swings

60 seconds of Rest

60 seconds of Push-Ups

60 seconds of Rest

60 seconds of Box Jump Overs

60 seconds of Rest

60 seconds of Burpees

60 seconds of Rest

60 seconds of Anchored Sit-ups 

60 seconds of Rest

One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
Mobility:

Mash and roll out from this weeks worth of work

Read more

Search

+
WordPress Image Lightbox Plugin