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WEDNESDAY 161019

Warm-up:

Individual…

Assault Bike

Crossover Symmetry

20 Banded Good Mornings

Group….

Bear Crawl Down

High Knees Back

Inch Worms Down

Butt Kickers Back

10 Yoga Push ups

 

Take Time warm up movements

 

Fitness:

Complete as many rounds and reps as possible in 6 minutes of:
12 Kettlebell Swings
12 Wall Ball Shots

Rest 4 minutes, and when the running clock hits 10:00…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps

Rest 4 minutes, and when the running clock hits 20:00…

Complete as many rounds and reps as possible in 6 minutes of:
12 Box Step-Overs
12 DB Push Presses

Record Amraps and add in Burpees to reps

Performance:

Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (115/75 lbs)
12 Wall Ball Shots (20/14 lbs)

Rest 4 minutes, and when the running clock hits 10:00…

Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (65/45 lbs)
12 Box Jump-Overs (24″/20″)

Rest 4 minutes, and when the running clock hits 20:00…

Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps

Record Amraps and add in Burpees to reps

 

Mobility:

Roll Posterior

Banded Shoulders

Calves on KB Handle

 

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