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WEDNESDAY 160713

Warm-Up:

Run or Row

15 Hollow Rocks

3 rounds of…

5 Pullups

10 Push ups

15 Squats

Bear Crawl Down

Inch Worms Back

15 Matrix Turns

12 High Box Step ups

 

Fitness:

Strength:

Three sets of…

Turkish Get-Ups x 2 reps each arm
Rest 30 seconds

Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds

Kettlebell Swings x 20 reps
Rest 30 seconds

V-Ups x 15-20 reps
Rest 30 seconds

 

WoD:

Complete as many rounds and reps as possible in 7 minutes of:

14 Wall Ball Shots
100 Meter Run

 

Performance:

Strength:

Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

WoD:

Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar
14 Wall Ball Shots

 

Mobility:

Mash Quads

Cobra stretch

Roll Posterior

Couch Stretch

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