Wednesday - October 4th

October 4, 2017

Weekly Warm-Up

*PVC Warm-UP

*30 seconds Jumping Jacks

*High Kicks

*Floor Touches

*30 seconds Jumping Jacks

*Quad Pulls

*Lunge w/Elbow Drop

*30 seconds Jumping Jacks

*Inchworm w/push-up in bottom

*Burpee Broad Jumps

*Hip Swings

 

A. Strength/Skill

General Fitness:

Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Jump Rope Technique Work x 45-60 seconds
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

 

 

Performance:

Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes

 

 

 

 

B. WOD

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Balls (20/14 lbs)
10 Toes to Bar (substitute: V-ups)
5 Burpee Box Jump-Overs (24″/20″)

 

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Hamstrings

*Hips

*Abs

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