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TUESDAY 161122

Warm-up:

Individual…

Row 500m

Lax to Pec/traps

15 Hollow Rocks

Group…

2 rounds not for time:

10 Cal Assault bike

10 Yoga Push ups

15 squats

 

Fitness:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Front Squat x 6-8 reps @ 3 sec descend
Station 2 – Ring Rows x 8-10 reps @ 2 sec descend
WoD:

Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

 

Performance:

Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 3 sec descend 1 sec pause
WoD:

Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

 

Mobility:

Barbell/KB Mash Quads

Lax to Pecs/Shoulders

Roll Posterior

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