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THURSDAY 161027

Warm-up:

Individual…

Run 400m

Crossover Symmetry

15 Hollow Rocks

Group…

Inch Worms with Push ups

Broad Jumps Back

3 Wall Walks

10 Hollow to Superman rolls

 

Fitness:

Every 2 minutes, for 12 minutes:

Station 1: Turkish Get-Ups x 2 reps each arm
Station 2: Alternating Pistols x 12-20 reps
Station 3: L-Sit Hold x 45 seconds accumulated time
WoD:

Against a two-minute running clock, complete as many reps as possible of:

10 Alternating One-Arm Dumbbell Snatches
10 Box Jump-Overs
Burpees x Max Reps

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

 

Performance:

Every 2 minutes, for 12 minutes:

Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: L-Sit Hold x 45 seconds accumulated time
WoD:

Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

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

 

Mobility:

LAX to Shoulders/Pecs

Roll Posterior

Mash Quads with KB/Barbell

Wall Splits stretch

 

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