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THURSDAY 161013

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

Handstand Practice

Group…

Backwards Bear Crawl Down

Backwards Lunges Back

10 Dive Bomber Push ups

45 Sec Handstand Holds/15 L Seated Presses

 

Fitness:

Three sets of:

Single-Arm Dumbbell Row x 8-10 reps @ 2 sec descend
Rest 45 seconds

Dumbbell Bench Press x 8-10 reps @ 2 sec descend
Rest 45 seconds

Waiter Walk x 25-yard each arm
Rest 45 seconds

Mountain Climbers x 30 reps
Rest 45 seconds

 

WoD:

Against a 2-minute running clock, complete:

Row 300 Meters
Push Press (Dumbbell or Barbell)

Rest 2 minutes between sets, and complete a total of four sets

 

 

Performance:

Take 15-20 minutes to build to today’s heavy Jerk

WoD:

Against a 2-minute running clock, complete:

25/15 Calories of Assault Bike or Rowing
115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.

 

Mobility:

LaX Shoulders/Scaps

Roll Posterior

Banded Hamstrings

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