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WEDNESDAY 161123

Warm-up:

Individual…

400m Jog

20 Banded Good Mornings

10 Scorpions

Group…

10 Inch worm Push ups

15 Hollow Rocks

High Knees Down

Butt Kickers Back

Partner banded Sprints Down and Back

 

Fitness:

Three sets of:

Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Ab-Wheel Roll-Outs x 6-8 reps
Rest 45 seconds
WoD:

Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
10 Burpees
100 Meter Run

 

Performance:

Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
WoD:

Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
100 Meter Run
Burpee Pull-Ups x 10 reps
100 Meter Run

 

Mobility:

LAX to Plantar Fascia

Banded Hamstrings

Roll Posterior

Banded Lats

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