10 June 2016

2016-06-03 13.01.01

 

Dynamic Warm-up: Row 500m/30 PVC Pass Throughs/Row 300m/ 20 PVC Thrusters/Row 500m/30 PVC Overhead Walking Lunges

2 Minute Drill:

2 Minute Max Assault Bike

Rest 1 Minute

2 Minute Max Ring Dips

Strength: Masters of Mobility (15-20 minutes)

Athletes Corner: https://youtu.be/EXcO7MP57n0

WOD: Fight Gone Worse (17 minute Clock)

3×5 Minute Rounds.

Dumbbell Thrusters – Max Reps

Power Snatch – Max Reps

20″ Box Jumps – Max Reps

Push Press – Max Reps

Row – Max Calories

RX 95/65 from Ground, Dumbbells 50/30

Rest 1 minute between rounds

ABZ: 300 AbMat Sit-ups for time

ExCon: Easy conversational 20:00 Run

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text