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TUESDAY 160712

Warm-up:

2 rounds of…

250m row

15 Banded Good Mornings

15 Squats

then…

Spiderman Crawl Down

Samson Lunges back

10 Yoga Push ups

5 Burpee Pull ups

 

Fitness:

 

Strength:

Three sets of:

Romanian Deadlift x 6-8 reps @ 3 sec descend
Rest 60 seconds

Dumbbell Bench Press x 12-15 reps @ 2 sec descend
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds

 

WoD:

Complete as many rounds and reps as possible in 12 minutes of:

12 DB or KB Snatches
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar

 

Performance:

Strength:

Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

 

WoD:

In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

Every time the barbell hits the floor, perform 5 Push-Ups

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

**Scoring is rounds plus reps (3 ladders completed and to the set of 3 reps would be scored as 3 rounds plus 6 reps)

 

Group Cooldown:

400m walk/jog

 

Mobility:

Roll Posterior

Mash Quads

Banded Hamstrings

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