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TUESDAY 151201

Warm-up:
Row 500m
Crossover symmetry
15 hollow rocks
10 push ups
Bear crawl down
Zombie walks back
10 pull-ups
Pigeon stretch on top of box
10 GHD sit-ups

Strength:
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 2 sec descend
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Toes to Bar x 10-15 reps

WoD:
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/80 lbs)
15 Pull-Ups
50 Double-Unders

Mobility:
Mash lats on roller
Mash quads
Roll posterior
Banded shoulders

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