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WEDNESDAY 160831

Warm-up:

Individual….

Skip Rope for 2 minutes various styles

Accumulate 25 KB Swings

300m Row

Group…

400m Run

Banded Shoulders and Lats

Spiderman Crawl Down

Samson Lunges Back

 

Fitness:

Four sets of:

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

Single Leg Hip Bridge x 6-8 reps each leg @ 3 sec descend
Rest 45 seconds

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

WoD:

Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters

Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

 

Performance:

Four sets of:

Push Press x 2-4 reps
Rest 60 seconds

Plank from low Rings x 60-90 seconds
Rest 60 seconds

 

WoD:

Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)

Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

Group Cooldown: 200m Walk/Jog

Mobility:

Lax to Pec/Shoulders

Lax to Traps

Roll Posterior

Couch Stretch each side for 2 minutes

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