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WEDNESDAY 161005

Warm-up:

Individual….

Run 400m

Crossover Symmetry

Accumulate 30 KB Swings

Group…

Barbell Warm-up (Hip Hinge and Clean)

 

Fitness:

Four sets of:

Deadlift x 6-8 reps @ 3 sec descend
Rest 60 seconds

Double-Under Practice x 45-60 seconds
Rest 60 seconds

Strict Pull-Ups x 6-8 reps @ 2 sec descend
(add weight if that rep range is easily achievable)
Rest 60 seconds

WoD:

Three sets of:

Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes

 

Performance:

Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)

Rest 2 minutes

Take 18 minutes to complete
WoD:

Three sets for times of:

100 Double-Unders
30 Kettlebell Swings
20 Box Jumps

Rest 3 minutes

 

Mobility:

Mash Calves/Achilles on KB Handle

LAX to glutes/Plantar

Roll Posterior

Banded Hamstrings

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