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WEDNESDAY 150603

Warm-up:

400m jog or row 500m

Crossover symmetry

Bear crawl down

Crab walk back

Lax to shoulders

10 push ups

10 GHD sit-ups

Handstand practice
Strength:

Every 3 minutes, for 15 minutes (5 sets):

Seated Shoulder Press x 6-8 reps (2 sec descend)

Use the time between sets to stretch calves and hip flexors.
WoD:

Complete as many rounds and reps as possible in 10 minutes of:

10 Handstand Push-Ups or L-Seated Strict Dumbbell Press

10 Strict Pull-Ups

20 Russian Kettlebell Swings (70/53)
Mobility:

Lax to shoulders

Mash last

Roll posterior

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