banner

THURSDAY 161110

Warm-up:

Individual…

200m Job

10 Burpees

15 Squats

Group…

Spiderman Crawl Down

Lunges with a Twist Back

Broad Jumps Down + 5 Squats

Zombie Walks Back

 

Fitness:

Four sets of:
Pause Front Squats x 6 reps @ 3 sec descend

Rest 3 minutes

All four sets should be heavy, working sets.
WoD:

Against a 10-minute running clock, complete the following:

Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Mountain Climbers
10 Push-Ups

 

Performance:

Four sets of:

Pause Front Squats x 6 reps @ 3 sec descend

Rest 3 minutes

All four sets should be heavy, working sets.

Take 15 minutes to complete

WoD:

Against a 10-minute running clock, complete the following:

Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

 

Mobility:

Mash Triceps

LAX to Plantar Fascia/Pecs

Roll Posterior

Read more

Search

+
WordPress Image Lightbox Plugin