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TUESDAY 161101

Warm-up:

Individual…

Row 500m

Crossover Symmetry

3 Wall Walks

Group…

10 Leg Swings both directions

Bear Crawl Down

Broad Jumps Back + 3 Squats

Karaoke Down and Back

 

Fitness:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Shoulder Press x 6-8 reps @ 2 sec descend
Station 2 – Side Plank x 45 seconds each side
Station 3 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 2 sec descend

 

WoD:

Complete as many rounds and reps as possible in 8 minutes of:
12 Dumbbell Thrusters
12 Box Jump or Step-Overs
12 Anchored Sit-Ups

 

Performance:

Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 2 sec descend
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 2 sec descend

 

WoD:

Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders

 

Mobility:

Cobra Stretch Abs

Roll Posterior

Wall Splits

 

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