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TUESDSAY 160809

Warm-up:

Individual…

200m Run

10 Burpee Pull ups

200m Run

 

Group…

Inch Worms Down

Samson Lunges Back

15 Hollow Rocks

10 Yoga Push ups

Bear Crawl Down

Broad Jumps Back (with 3 air squats at each landing)

 

Fitness and Performance:

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 2 – Supine Ring Rows x 10-12 reps @ 2 sec descend
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

 

WoD:

Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees Over the Barbell

**This should be done in less than 15 minutes.

 

Mobility:

Mash Quads with Barbell

Couch stretch 2 minutes each side (yes it is long)

Banded Lat Stretch

Roll Posterior

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