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Tuesday 11.01.16

31
Oct

Tuesday 11.01.16

3 min AMRAP
Bear crawl
Walking kick to toe touch-step into this easy

2X5 Reverse snow angles
2X5 Max distance broad jump

WOD
A.
3X10 Shoulder to OVHD
Not for weight but for practice on cycling a bar

B.
Tabata Gymnastics
:20 on :10 Off X8 Sets
Toes to bar/Anchored sit-ups
Rest 1 min
Ring dips or push ups/deficit
Rest 1 min
Hollow rock/hold
Rest 1 min
Hip taps from push up position

C.
(Optional)
4-6 sets of
:15 sprint on the bike+150′ Reverse sled drag
Rest 3-5 min in between these
*Make sure you have enough time to finish portion D before leaving. GO FASTER THEN LAST WEEK

D.
2X:30 Banded pec stretch
2X1:00 Banded Lat/Quad super stretch

Cool Down
Mobility
Post results

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