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TUESDAY 160913

Warm-up:

Individual….

Row 2 minutes

Crossover Symmetry

Group….

200m Run

Spiderman Crawl Down

Inch Worms Back

High Knees Down

Butt Kickers Back

 

Fitness:

Every 2 minutes, for 24 minutes (3 sets) of:

Station 1 – Back Squat x 6-8 reps @ 3 sec descend
Station 2 – Strict Pull-Ups x 8-12 reps @ 2 sec descend
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2 sec descend

 

WoD:

Against an 8-minute running clock, for max reps:

Row 1000 Meters or Run 1000m
Wall Ball Shots

 

Performance:

Take 18 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

Skill:

For max reps:

60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

**Record HSPU’s and Strict Pullups

WoD:

Against an 8-minute running clock, for max reps:

Row 1000 Meters or Run 1000m
Wall Ball Shots (20/14 lbs)

 

Mobility:

Mash quads

Roll posterior

Lax Shoulder

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