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THURSDAY 161103

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 Yoga Push ups

Group…

LAX to Pecs/Shoulders/Traps

Bear Crawl Down

Crab Walk Back

15 Hollow Rocks

 

Fitness:

Four sets of:

Bench Press x 6-8 reps @ 2 sec descend
Rest 45 seconds

Plank from Elbows x 45-60 seconds
Rest 45 seconds

Ring Rows x 8-10 reps @ 2 sec descend
Rest 45 seconds
WoD:

For time:
Row 1000 Meters
50 Push-Ups
Run 800 Meters

 

Performance:

Take 15 minutes to build to today’s 2-RM Bench Press
WoD:

For time:
Row 1000 Meters
30 Bench Press @ 60% of today’s 2-RM
Run 800 Meters

Time cap 14 minutes.

Mobility:

LAX to Pec/Shoulder

Roll Posterior

Banded Shoulders

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