banner

WEDNESDAY 170308

Warm-up:

Individual…

Skip Rope 2 minutes

Accumulate 25 Swings

15 Back Extensions on GHD

Group…

Bear Crawl Down

Inch worm Back

15 Waiter Bows

Zombie Deadlift Setup

 

Strength and Skill:

Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 2 minutes between sets.

Take 15 minutes to complete.

Fitness:

Three rounds for time of:
Run 400 Meters
30 Russian Kettlebell Swings
20/15 Calories of Rowing

 

Performance:

Four rounds for time of:
Run 400 Meters
25 Russian Kettlebell Swings (24/16 kg)
15 Toes to Bar

Time Cap of 16 minutes.

 

Mobility:

Roll Posterior

Couch Stretch

Banded Hamstrings

 

Box Brief:

********Weekly Intramural Challenge- Don’t forget to get your egg hunt pics posted by Thursday at 8pm.

Read more

Search

+
WordPress Image Lightbox Plugin