TUESDAY 10.10.2017 WOD

2 Min Bike, Row or Jump Rope

Walking Lunge Length of Gym
Bear Crawl Length of Gym

LAX Ball in Glute/Hip MOB

1 RNFT
10 Alternating Forward Lunges + 10 Pushup Plus
10 Alternating Lateral Lunges + 10 Pushups
10 Alternating Reverse Lunges + 10 Beat Swings

Spiderman MOB

PART 1:

FITNESS

2 Rounds of:
0:30 Alternating Jumping Lunges or Alternating Reverse Lunges with Light Pair of DBs
0:30 Rest
0:30 Pushups
0:30 Rest
0:30 AbMat Situps
0:30 Rest

Walk 1 Lap at Conversational Pace

2 Rounds of:
0:30 Alternating Lateral Lunges
0:30 Rest
0:30 Pushups
0:30 Rest
0:30 Alternating Shoulder Taps
0:30 Rest

Walk 1 Lap at Conversational Pace

2 Rounds of:
0:30 Alternating Low Box Step Up with Light Pair of DBs
0:30 Rest
0:30 Pushups
0:30 Rest
0:30 Moving Plank
0:30 Rest

SPORT

The goal today is train your body to work faster in continuous short bursts. You shouldn’t go at 110% but more like 85% you have to keep a little in the tank. You should be feeling it but not have to lay on the ground or sit down. It’s important to use the rest period of walking a lap (approximately 3 minutes) so that your system can recover and you can repeat the effort at a high intensity.

You will complete 6 Total sets with a larger break after the 3rd Total set to recover so you can finish the final 3 sets at the same intensity.

Complete 3 Total Rounds of:

3 Rounds AFAP of:
5 TnG Power Cleans 135/95 or 115/75
5 TTB
5 Burpees
After completing your 3rd Round of Burpees immediately walk 1 Lap. Once you are back in the room repeat.

After completing your 3rd TOTAL Round you will now Walk 2 Laps at an easy conversational pace and repeat another:

3 Total Rounds of:

3 Rounds AFAP of:
5 TnG Power Cleans 135/95 or 115/75
5 TTB
5 Burpees
After completing your 3rd Round of Burpees immediately walk 1 Lap. Once you are back in the room repeat.

Click on a tab to select how you'd like to leave your comment

Speak Your Mind

*

Menu Title