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WEDNESDAY 160914

Warm-up:

Individual…

Skip rope for 2 minutes

20 Banded Good mornings

Accumulate 30 KB Swings

Group…

Inch Worms Down

Samson Lunges Back

LAX to plantar 1 minute each foot

Banded Shoulder/Lat Stretch

 

Fitness:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Deadlift x 6-8 reps @ 3 sec descend
Station 2 – Supine Ring Rows x 10-12 reps @ 2 sec descend
Station 3 – 45-60 seconds of Double-Unders or Double-Under Practice
WoD:

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches
10 Burpees

 

Performance:

Every 3 minutes, for 18 minutes (6 sets) of:

5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)

 

WoD:

Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups

 

Mobility:

Roll Posterior

Mash Quads with Barbell

Mash Lats on Roller

LAX to traps

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