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Wednesday

Wednesday
23
Jan

01-24-18

Warmup:
Every 3 mins x 3 sets
Run 200 meters
10 Wall Balls
1 Wall Walk to 15 sec Handstand Hold

 

Training:

A1: KB Cross Body Step Up 4-6/steps leg; rest 20sec
A2: Tuck L-Sit between boxes 10-20sec; rest 20 sec
A3: 15 Frog Pumps (pause 1sec at top); rest 1 min x 3   Video Here
B: Overhead Squat @4441; 3,3,3,3; rest 90 seconds b/t sets  (Strict Tempo is a must – these are 12sec squats each)
C: 3Sets
Run 100m
10 Overhead Squats
Run 100m
rest 60sec
6 Single arm KB Thruster R- use same rack position as the hold we have been doing
6 Single arm KB Thruster L
Row 10 cals
rest walk 2mins
*choose a load that you can maintain good positions on the OHS and KB thrusters

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