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TUESDAY 161004

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

Handstand Practice

Group…

Bear Crawl Down

Backwards Bear Crawl Back

10 Burpees

Cobra Pose (shifting weight side to side)

 

Fitness:

Four sets of:

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

Russian Step-Ups with Dumbbells
x 8-10 reps each leg @ 2 sec descend
Rest 45 seconds

Toes to Bar x 7-10 reps
Rest 45 seconds

 

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

12 Burpee Box Jump Overs
100 Meter Run

 

Performance:

Every 3 minutes, for 15 minutes (5 sets):

Shoulder Press x 3-5 reps @ 2 sec descend
Rest 2-3 minutes

If you achieve 5 successful reps, increase the load in the next set.
WoD:

Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Group Cooldown….200m Jog/walk

Mobility:

Banded Shoulders/LAX to Shoulders/Traps

Mash Triceps on Racked Barbell

Roll Posterior

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