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WEDNESDAY 160928

Warm-up:

Individual…

Run 200m

15 High Box Step ups

15 Squats

Group…

High Knees Down

Broad Jumps + 5 Squats Back

Spiderman Crawl Down

Butt Kickers Back

 

Fitness:

Three sets of:

Back Squat x 8-10 reps @ 3 sec descend
Rest 30 seconds

Dumbbell External Rotation
x 8-10 reps @ 2 sec descend & 2 sec ascend
Rest 30 seconds

Kettlebell Swings x 15-20 reps
Rest 2 minutes
WoD:

Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers (Push up, Row,Push up, Row, Clean, Squat, Press)
100 Meter Run

 

Performance:

Five sets of:

Back Squat x 3-5 reps @ 3 sec descend
Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps @ 2 sec descend & 2 sec ascend
Rest 60 seconds
WoD:

Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

 

Mobility:

Mash quads with barbell

Roll Posterior

Couch Stretch

 

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