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WEDNESDAY 160824

Warm-up:

Individual…

Run 200m

Crossover Symmetry

10 Dive Bomber Push ups

Group…

15 Banded Good Mornings

10 Lateral Banded Steps

High Knees Down

Burpee Broad Jumps Back

 

Fitness:

Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds

Single Leg Hip Bridge x 8-10 reps each leg @ 2 sec descend
Rest 45 seconds

Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

 

WoD:

Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees
Odd minutes – 8 Tall Box Jumps
(you pick the height – jump up and step down)

Record Box height

Performance:

Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to establish today’s 5-RM.
WoD:

Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)

Record Clean weight


Mobility:

LAX to Plantar

Mash Calves/Achilles on KB handle

Couch Stretch

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