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WEDNESDAY 160907

Warm-up:

Individual…

Assault Bike for 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

10 Yoga Push ups

Banded Lat Stretch

Bear Crawl Down

Butt Kickers Back

 

Fitness:

Three sets of:

Supinated-Grip Barbell Rows x 8-10 reps @ 2 sec descend
Rest 45-60 seconds

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

Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2 sec descend
Rest 45-60 seconds

Side Planks x 30 seconds each side
Rest 60 seconds

Take 15 minutes to complete.

 

WoD:

Three rounds for time of:
10 Strict Pull-Ups
30 Russian/Hybrid Kettlebell Swings
Run 400 Meters

 

Performance:

Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

Take 15 minutes to complete.

 

WoD:

Three rounds for time of:
30 American Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters

 

Mobility:

Banded Hamstrings

Roll posterior

Mash Lats on Roller

 

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