Wednesday- October 11th

October 11, 2017

Weekly Warm-Up

*PVC Warm-UP

*10 Jumping Squats

*Butt Kickers

*Floor Touches

*10 Burpees

*Quad Pulls

*Samson Lunges

*10 Jumping Jacks

*3 Touches

*Bear Crawl

*Huggers/Skiers (swing arms)

 

A. Strength/Skill

General Fitness:

Four sets of:
*Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
*Single-Arm Dumbbell Row x 6-8 reps each arm @ 2111
Rest 45 seconds
*Double-Under Technique Work x 45-60 seconds
Rest 45 seconds

 

 

Performance:

Five sets of:
*Hang Clean x 3 reps
Rest 2-3 minutes

 

 

 

B. WOD

Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Wall Balls (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (5 each arm)

 

 

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Traps

*Quads

*Hips

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