banner

THURSDAY 160915

Warm-up:

Individual…

Crossover Symmetry

Row 2 minutes

15 Squats

Group…

Spiderman Crawl Down

Broad Jump + 3 Squats Back

10 Dive Bomber Push ups

 

Fitness:

Every 90 seconds, for (3 sets) of:

Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2 sec descend
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

 

WoD:

Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups

* track total reps + calories

Performance:

Take 15 minutes to build to today’s 1-RM Snatch

 

WoD:

Every minute, on the minute, for 20 minutes:

Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

*track meters

Mobility:

Banded Hamstrings and Shoulders

Wall Splits

Roll Posterior

LAX to traps

Read more

Search

+
WordPress Image Lightbox Plugin