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TUESDAY 160830

Warm-up:

Individual…

Row 300m

10 Dive Bomber Push Ups

Banded Lat Stretch

Group….

Bear Crawl Down

Backwards Bear Crawl Back

10 Slow Squats

15 Hollow Rocks

10 Kipping Swings

 

Fitness:

Three sets of:

Strict Pull-Ups x 6-8 reps @ 2 sec descend
Rest 60 seconds

Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 60 seconds

Turkish Get-Up x 1 rep each arm
Rest 60 seconds

WoD:

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

Renegade Rows x 10 reps
Box Jumps x 20 reps
200 Meter Run

 

Performance:

Four sets of:

Weighted Pull-Ups x 3-4 reps @ 2 sec descend
Rest 10-15 seconds

Unweighted Strict Pull-Ups x Max reps @ 2 sec descend
Rest 3 minutes

 

WoD:

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

10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters

 

Mobility:

Mash Achilles/Calf

Banded Hamstrings and Shoulders

Roll posterior

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