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THURSDAY 160728

Warm-up:

Run 200m

Bear Crawl Down

Crab Walk Back

Crossover Symmetry

Run 200m

10 Dive Bomber Push ups

8 Strict Pullups

10 Burpees

 

Fitness and Performance:

Strength:

Three sets of:

Bench Press x 4-6 reps @ 2 sec descend
Rest 60-90 seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps (controlled)
Rest 60-90 seconds

 

WoD:

Five rounds for time of:
Row 500 Meters or 25/20 Cal Airdyne
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

You can also perform this with a partner, start with one on the erg, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.

 

Mobility:

Banded Shoulders

LAX to pec/shoulders

Mash Lats on Roller

Roll Posterior

 

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