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WEDNESDAY 161012

Warm-up:

Individual…

Row 2 minutes

20 Banded Good Mornings

10 Scorpions each side

Group…

200m Jog

Samson Lunges Down

Straight Leg Bear Crawl Back

Inch Worms Down

Bunny Hops Back

 

Fitness:

Three sets of:

Bulgarian Goat Bag Swings
x 10-12 reps @ 3 sec descend
Rest 60 seconds

Side Plank Left x 45-60 seconds
Rest 30 seconds

Side Plank Right x 45-60 seconds
Rest 30 seconds

 

WoD:

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – 12 Walking Lunges with Heavy Kettlebells
Minute 2 – Run 200 Meters
Minute 3 – 20 V-Ups
Minute 4 – Run 200 Meters

Record Lunge Weight

 

Performance:

Take 12-15 minutes to build to today’s “heavy-ish” Power Clean

and then…

 

WoD:

Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200 Meters

Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.

 

Mobility:

Banded Hamstrings

LAX to Glutes

Roll Posterior

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