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Monday October 16, 2017

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(Practice / Glycolytic 2-5 min bursts)

Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 reverse hanging shrugs, BB forearm-tricep-lat-back mash, 5 BB clean and jerks…

WOD 1

4 minutes AMRAP
Hard Run 400 Meters then remaining of time to get max Pull-ups.

Rest 4 min

WOD 2

4 minutes AMRAP

Hard Run 400 Meters then remaining of time get max Clean and Jerks (135/95)

Rest 4 min

WOD 3

4 minutes AMRAP
Hard Run 400 meters then remaining of time to get max Pull-ups

Rest 4 min

WOD 4

4 minutes AMRAP
Hard Run 400 Meters then remaining of time get max Clean and Jerks (135/95)

Rest 4 min

Post WOD

Ball mash & Band work: back, shoulders, glutes and hips

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