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THURSDAY 161117

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

Run 200m

Banded Lat Stretch

8 Burpee Pullups

3 Wall Walks

 

Fitness:

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

WoD:

Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

 

Performance:

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

WoD:

Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

 

Mobility:

Cobra Stretch

Mash Calves

Banded Hamstrings

Roll Posterior

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