Fitness
A.5 rounds for time
5 strict pull-ups
9 burpees
12 wall ball shots
run 200 meters
B.side plank X 20 seconds ea X 2
C.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00
Performance
A.In 10:00, work to a heavy 2 rep snatch (drop all)
B.clean pull @ 100% of clean and jerk 2 x 5; rest 45-60 seconds
C.back squat @ 21X1 X 5-3-2; rest w/20 windshield wipers and 90/90 external rotation X 5 breaths ea
D.pike holding big toes X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-penguin X 10 breaths
-breathe @ 4444 w/wave tension for 2-3:00
Friday, December 08, 2017
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment