TUESDAY 9.12.2017 WOD

WARM UP

2 Min Row Bike or Jump Rope

Track and Mini Hurdle Drills

2 RNFT
10 Hamstring Curls on Sliders
10 Glute Walks R & L
5 Single Leg RDL R & L (hold a single DB with both hands)

Calf and Spiderman MOB

PART 1

FITNESS

10 Min EMOM

Min 1: 10 Alternating Lateral Skater Jump and Stick 

Min 2: 6-8 Sumo Deadlifts with a Pair of KBs 70/44 or 53/35

SPORT

1 Min EMOM

Min 1: 10 Alternating Lateral Skater Jump and Stick 

Min 2: 3-5 Sumo Deadlifts with Barbell Suggested Wt 275/185 or 245/155
or 225/135

PART 2

Choose CrossFit or Strength

FITNESS

3 Rounds for time:
Run 1 Lap or Row 350/300 m
15 Pushups (use red band for assistance)
15 Full Swings 53/35
15 Pullups (scale to half reps, use bands or Ring Rows)

SPORT

3 Rounds for time:
24 Pushups
12 C2B Pullups
6 Power Cleans 155/105 or 135/95
Run 1 Lap

OR

STRENGTH

3 Rounds

A1. Overhead Squat x 3 Reps @ 33X3 (3 sec lower, 3 sec pause, explode
up, 3 sec hold at top)
0:30 Rest
A2. Pendlay Row x 6 Reps (each rep starts on the ground, back stays level)
0:60 Rest

3 Rounds
B1. Behind the Neck Push Press x 6-8 Reps @ 2111
0:30 Rest
B2. Wide Grip Strict Pullup x 4-6 Reps 2112 (2 sec lower, 1 sec pause,
1 sec up, 2 sec pause at top)

3 Rounds
C1. Reverse Hyper x 10-15 Reps Keep the Load Light and Move Fluidly
0:60 Rest

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