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WEDNESDAY 161130

Warm-up:

Individual…

Skip Rope for 2 minutes

Accumulate 30 KB swings

10 Light Goblet Squats

Group…

Run 200m

Banded Lat Stretch

LAX to traps and pecs

 

Fitness:

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold
WoD:

Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run

 

Performance:

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
WoD:

Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

 

Mobility:

Cobra Stretch

Scorpions 10 each side

Roll Posterior

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