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WEDNESDAY 161109

Warm-up:

Individual….

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

10 Burpees

 

Fitness:

Every 2 minutes, for 12 minutes:

Minutes 1-2, 7-8: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12: 45-60 seconds of Hollow Rocks or Holds (accumulated)

 
WoD:

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

Run 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

 

Performance:

Every 2 minutes, for 12 minutes:

Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12: L-Sit Hold x 45 seconds accumulated time

 
WoD:

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.

 

Mobility:

Banded Lat Stretch

Roll Posterior

LAX to Pecs/Shoulders

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