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WEDNESDAY 160803

Warm-up:

Individual:

200M Run

20 Leg Swings

Crossover Symmetry

HandStand Practice

 

Group Warm-up:

High Knees Down

Butt Kicks Back

Spiderman Crawl Down

Backwards Bear Crawl Back

10 Dive Bomber Push ups

Banded Hip Distraction Stretch

 

Fitness:

Three sets of:

Back Squats x 6-8 reps @ 3 sec descend
Rest 60 seconds

Ring Rows x 10-12 reps @ 2 sec descend
Rest 60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds

 

WoD:

Four rounds for time of:

Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

 

Performance:

Three sets of:

Back Squat x 6-8 reps @ 3 sec descend
Rest 2 minutes

Weighted Pull-Ups x 3-5 reps @ 2 sec descend
Rest 2 minutes

 

WoD:

Four rounds for time of:

60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups

 

Mobility:

Mash Calves on KB Handle

Use KB to mash quads

Mash Lats on Roller

Roll Posterior

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