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THURSDAY 160811

Warm-up:

Individual…

Accumulate 30 reps with a KB

2 minutes of skipping rope practice

250m Row

 

Group…

Perfect Stretch Down

Butt Kickers back

Bear Crawl Down

Zombies Back

Banded Shoulder and Lat Stetch

 

 

Fitness:

Three sets of:

Bench Press x 8-10 reps @ 2 sec descend (DB or Barbell…if you reach 10 reps go up in weight)
Rest 60 seconds

Kettlebell Swings x 20-25 reps
Rest 60 seconds

Hollow Body Hold x 45-60 seconds
Rest 60 seconds

 

WoD:

For time:

Row 500 Meters
immediately followed by…

Three rounds of:
15 Push-Ups
10 Box Jump-Overs

immediately followed by…
Run 600 Meters

 

Performance:

Five sets of:

Bench Press x 5 reps @ 2 sec descend

Rest 2 minutes between sets and use that time to work mobility and prepare for WoD.

 

WoD:

Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders

 

Mobility:

Lax to Pecs/Shoulders

Mash Triceps on Racked Barbell

Roll Posterior

Roll Calves Achilles on KB Handle

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