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THURSDAY 160901

Warm-up:

Individual…

Row for 2 minutes

10 Yoga Push ups

15 Squats

Group….

Butt Kickers Down

Spiderman Crawl Back

Karaoke Down and Back

Duck Walks Down

Broad Jumps Back

 

Fitness:

Three sets of:

Front Squat x 6 reps @ 3 sec descend
Rest 60 seconds

Supine Ring Rows x 10-12 reps @ 2 sec descend
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds

Take 16-18 minutes to complete.

WoD:

Two sets for times of:
Row 500 Meters
40 Push-Ups
20 Toes to Bar

Rest 4-5 minutes between sets.

 

Performance:

Front Squat

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;

Rest 2-3 minutes between sets and work on mobility to prepare for the WoD.

Take 16-18 minutes to complete.

 

WoD:

Two sets for times of:

Row 500 Meters
30 Ring Dips
20 Toes to Bar

Rest 4-5 minutes between sets

***Combine 2 rounds times to establish score.

 

Mobility:

Mash Triceps on Racked barbell

Cobra Pose to stretch Abs/Hips for 1 minute

Pigeon Stretch 2 minutes each side

Roll out

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