Warm-up:
Individual…
Run 400m
20 Banded Good Mornings
10 Yoga Push ups
Group…
Lunges with a Twist going down
Bear Crawl back
Banded Sprints down and back x 2
10 Burpees
Fitness:
Four sets of:
Romanian Deadlift x 6-8 reps @ 3 sec descend
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2 sec descend
Rest 45 seconds
WoD:
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings
Push-Ups
Performance:
Take 20 minutes to build to today’s 1-RM Power Clean
WoD:
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups
8 minute time cap
Mobility:
Mash Lats on Roller
LAX to Pecs
Roll Posterior
LAX to Glutes
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SATURDAY 20210130
January 27, 2021
FRIDAY 20210129
January 27, 2021
THURSDAY 20210128
January 27, 2021