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TUESDAY 161108

Warm-up:

Individual….

Practice Skipping rope for 2 minutes

15 Leg swings

20 KB Swings

Group…

3 rounds of

Row 250m

5 Yoga Push up

5 Burpee Pull ups

 

Fitness:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2 sec descend
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2 sec descend
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps
WoD:

Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run

 

Performance:

Six sets of:

3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 minutes

Build over the course of the six sets.
WoD:

Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24″/20″)
7 Toes to Bar

 

Mobility:

Cobra Stretch

LAX to Plantar Fascia

Roll Posterior

Roll Calves

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