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TUESDAY 160927

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

Medium weight farmers carry down

5 Burpees

Farmers carry back

Zombie walks down

Bear Crawl back

 

 

Fitness:

Three sets of:

Supine Ring Row x 10-12 reps @ 2 sec descend
Rest 45 seconds

Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds

Farmer’s Walk x 100 Meters
Rest 45 seconds

Prone Plank Hold x 45 seconds
Rest 45 seconds

 

WoD:

Five rounds for time of:

Run 400 Meters
8 Strict Pull-Ups
16 Push-Ups

Time cap of 20 minutes.


Performance:

Four sets of:

Weighted Pull-Up x 2-3 reps @ 2 sec descend
Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 2 sec descend
Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

 

WoD:

Five rounds for time of:

Run 400 Meters
10 Toes to Bar
20 Push-Ups

Time Cap of of 20 minutes.

 

Mobility:

LAX to pecs/shoulders

Banded Hamstrings

Roll Posterior

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