Wednesday, September 7, 2016

2 Sets:

• Plank Hold on Forearms x 1 Minute
• Banded YTWA’s x 10 ea.
• Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
• Deep Squat to tuck jump

Strength:

A) 3 Sets:

• Split Jerk Shoulder Press x 3

B) 3 Sets:

• Jerk Balance x 3

C) 3 Sets:

• Split Jerk x 3

Skill:

• 400m Run
• 20 Walking Lunges
• 10 Pull Ups
• 300m Run
• 30 Walking Lunges
• 15 Pull Ups
• 200m Run
• 40 Walking Lunges
• 20 Pull Ups

• Mobility

• Plank Hold on Forearms x 1 Minute
• Banded YTWA’s x 10 ea.
• Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
• Deep Squat to tuck jump

Strength:

A) 3 Sets:

• Split Jerk Shoulder Press x 3

B) 3 Sets:

• Jerk Balance x 3

C) 3 Sets:

• Split Jerk x 3

Skill:

• 400m Run
• 20 Walking Lunges
• 10 Pull Ups
• 300m Run
• 30 Walking Lunges
• 15 Pull Ups
• 200m Run
• 40 Walking Lunges
• 20 Pull Ups

• Mobility

• Plank Hold on Forearms x 1 Minute
• Banded YTWA’s x 10 ea.
• Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
• Deep Squat to tuck jump

Strength:

Perform After WOD

3 Sets:

• Pause DB/KB Walking Lunge x 20 yards (Pause at 90 Degrees for 2 seconds. DB/KB held by the side, go heavy if capable)

Skill:

• Minute 1 = 6 Stone to Shoulder 150/100
• Minute 2 = 40 yard Stone Belly Carry
• Minute 3 = 40 Seconds Body Weight Barbell OH Hold (comes from ground)

Running

2000m @ 85% of 1 Mile Pace, 400m @ 94% of 1 Mile Pace, 1000m @ 85% of 1 Mile Pace, 400m @ 94% of 1 Pace, 1200m @ 85% of 1 Mile pace

* Rest 3-4min between reps