banner

TUESDAY 160920

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 Dive Bomber Push ups

Group…

LAX to Pec/Traps

Backwards Bear Crawl Down

Butt Kickers Back

 

Fitness:

Four sets of:

Bench Press x 8-10 reps @ 2 sec descend
Rest 45 seconds

Strict Pull-Ups x 6-8 reps @ 2 descend
Rest 45 seconds

Plank from Elbows x 45 seconds
Rest 45 seconds
WoD:

Three rounds for time of:

10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 300 Meters

Time Cap of 15 Minutes

 

Performance:

Every 3 minutes, for 18 minutes (6 sets), of Bench Press:

*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Bench Press.
WoD:

Three rounds for time of:

10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters

Time Cap of 15 minutes


Mobility:

Banded Lat Stretch

LAX to Pecs/Shoulders

Mash Quads

Roll Calves/Achilles

 

Read more

Search

+
WordPress Image Lightbox Plugin