Friday, October 28, 2016

• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Overhead Med ball Tosses x 5

Strength:

Skill:

• 60 Bench Press
• 300m Run
• 60 Toe to Bar
• 100 yard DB/KB Waiters Carry
• 50 Ring Dips
• 50 Pull Ups

• Mobility

• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Overhead Med ball Tosses x 5

Strength:

Perform after WOD

4 Sets:

• Thruster x 5 (up to 75-77% of 1RM Push Press)

*From the Rack

Skill:

• 60 Bench Press 185/125
• 300m Run
• 60 Toe to Bar
• 100 yard DB/KB Waiters Carry
• 50 Ring Dips
• 50 Pull Ups

• Mobility

• Reverse V-Ups x 20
• Band Pull a Parts x 15
• Mini Band Glute Activation Series x 10 ea.
• Seated Elbow on Knee External Rotation x 10 ea.
• Overhead Med ball Tosses x 5

Strength:

Perform After WOD

A) 5 Sets: (Every 90 Seconds)

• Tempo Front Squat x 5 @ 70% of 1RM (5 Seconds down, 0 pause, up fast, 1 second pause)

B) 3 Sets: (Every 90 Seconds)

• RDL x 5 (up to 65-68% of 1RM Back Squat)

Skill:

• 200 Wall Ball
• 60 Calorie Airdyne/Row
• 100 Toe to Bar
• 100 GHD Sit Up
• 80 yard Handstand Walk (40 yards each)
• 80 Handstand Push Ups
• 40 Muscle Up
• 20 Rope Climbs

• Mobility