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TUESDAY 161206

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Yoga Push ups

Group…

Inch Worms Down with a Push up

Butt Kickers back

15 Hollow Rocks

2 Cart Wheels left

2 Cart Wheels right

 

Fitness:

Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3 sec descend
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

WoD:

In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Step-Overs
400 Meter Row

 

Performance:

Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps
WoD:

In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Row

Choose weight that is challenging for partners to move without rest through the ten reps.

 

Mobility:

Mash Calves/Achilles

Roll Posterior

Mash Legs with Barbell

Couch Stretch

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