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WEDNESDAY 160817

Warm-up:

Individual…

Skip Rope for 2 minutes various styles

Accumulate 30 KB Swings medium weight

20 Banded Good mornings

 

Group…

Butt Kickers Down

High Knee back

Straight leg Bear Crawl down

Zombie Walks Back

Broad Jumps Down

Skipping High Knees

 

Fitness:

Working against a 18 minute clock…..

Four sets of:

Deadlift x 4-6 reps @ 2 sec descend
Rest 45 seconds

Single-Arm Dumbbell Press x 6-8 reps each arm
Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

 

WoD:

Three rounds for time of:

400m Run (or 20/15 Calories of Assault Bike)
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Time cap: 12 minutes

 

Performance:

Deadlift:

Working against a 18 minute clock…..

*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%

Rest 2 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

 

WoD:

Three rounds for time of:

400m Run (or 20/15 Calories of Assault Bike)
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

 

Mobility:

Roll Posterior

Banded Hamstrings

Lax to Shoulders/Traps

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