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TUESDAY 160816

Warm-up:

Individual…

Run 200m

10 Dive Bomber Push ups

Crossover Symmetry

 

Group…

Bear Crawl Down

Backwards Bear Crawl Back

Samson Lunges Down

Crab Walk Back

Banded Shoulder and Lat Stretch

 

Fitness:

Three sets of:

Strict Supinated-Grip Pull-Ups x 5 reps @ 2 sec descend
(add weight if possible)
Rest 60 seconds

Side Planks x 30 seconds each side
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds

 

WoD:

Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Press
10 Burpee Box Jump-Overs

 

Performance:

Six sets of:

Strict Shoulder Press x 2 reps @ 2 sec descend
Rest 2-3 minutes

 

WoD:

Complete as many rounds and reps as possible in 8 minutes of:

10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders

Group Cooldown: 400m Run/Jog

Mobility:

Banded Shoulder Stretch

Banded Lat Stretch

Lax to Pec/Shoulders

Roll Posterior

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