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WEDNESDAY 161207

Warm-up:

Individual…

Banded Lat Stretch

LAX to Pecs/Shoulders

Foam Roll Back

Group…

3 rounds of

10 Cal Assault Bike

10 Squats

10 Hollow Rocks

 

Fitness:

Four sets of:

Back Squat x 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2 sec descend
Rest 45 seconds
WoD:

Against a 5 minute running clock, complete:
400 Meter Run
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

 

Performance:

Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM
WoD:

Against a 5 minute running clock, complete:
400 Meter Run
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

 

Mobility:

Roll Posterior

Roll Lats on Roller

LAX to Plantar Fascia

 

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