banner

TUESDAY 161025

Warm-up:

Individual…

Row 500m

10 Yoga Push ups

10 GHD Situps

Group…

Banded Lat Stretch

20 Banded Good Mornings

Inch Worms Down

High Knees Back

 

Fitness:

Three sets of:

Deadlift x 6-8 reps @ 2 sec descend
Rest 60 seconds

Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3 sec rollout 2 sec return
Rest 60 seconds

Side Plank x 30 seconds each side
Rest 60 seconds

 

WoD:

In teams of two, partners alternate rounds and complete 7 each of:
10 Kettlebell Swings
5 Strict Pull-Ups

 

Performance:

Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
WoD:

In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest-to-Bar Pull-Ups

*Load with approximately 65-70% of today’s heavy triple.

15 Minute time cap.

Mobility:

Banded Hamstrings

Roll Posterior

Mash Lats on Roller

Read more

Search

+
WordPress Image Lightbox Plugin