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WEDNESDAY 161102

Warm-up:

Individual…

Row 500m

15 High Box Step Ups

12 Scorpions

Group….

200m Jog

2 Rounds

20 OH Lunges with a plate (not heavy)

10 Monster Walks (fwd/bckwd and left/right)

 

Fitness:

Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
15 Stationary Dips (on Boxes)
WoD:

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

15 Kettlebell Swings
10 Goblet Squats

 

Performance:

Every 3 minutes, for 15 minutes (5 sets):

20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

 

WoD:

In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:

20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)

15 Minute time cap.

 

Mobility:

LAX to Glutes

KB handle to psoas

Roll Posterior

Mash Triceps

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