11-1-2016

High Knees
Butt Kicks
Frankenstein
Bear Crawl
Carioca

10 R & 10 L Lateral Glute Walks with Band
10 Forward Walks with Band
10 Reverse Walks with Band
10 Air Squats with Band Under Knees

Shoulder Y T W and KB Squat Clean Practice

PART 1:

FITNESS:

3 Rounds for time:
Run 2 Laps or Row 500m or Bike 30 Cals
30 or 20 Kettlebell Squat Cleans* 53/35 or 44/30 or 35/20
30 or 20 Burpees

*Kettlebell returns to the floor on every rep

SPORT:

3 Rounds for time:
Run 2 Laps
30 Squat Cleans 95/65
30 Bar Facing Burpees

PART 2:

3 Rounds NFT:
:40 Prone Plank
:20 Rest
:40 Side Plank R Side
:20 Rest
:40 Side Plank L Side
:20 Rest

or

OLYMPIC WOD

Download Outlaw Barbell Cycle 9 Week 3