WARM-UP:

3 rounds of 10 reps:

Russian Baby Makers (5 per round)

Overhead squat with PVC

Sit-ups or GHD sit-ups

Back extensions or supermans

Pull-ups or ring rows

Hand release push-ups

Then-

10 leg swings each leg, each direction

:60 second spiderman lunge hold/leg

:60 second pigeon stretch hold/leg

SKILL:

3 x 10 Wall therapy squats

STRENGTH:

Back Squat

Spend 15 minutes working up to today’s “heavy” back squat

WOD:

Five sets for times of:
400 Meter Run
25 Kettlebell Swings (32/24 kg)
15 Handstand Push Ups
Rest 60 seconds

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LEANFIT:

As many rounds as possible in 25 minutes of:

8 Pull-ups
10 Lunges with 25 lb./15 lb. plate overhead
8 Burpees onto plate
10 Lunges with 25 lb./15 lb.
200m Run

 

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DE:

As many rounds as possible in 10 minutes of:
300m Row
15 Push-ups

Run 3 X 800m with 1 minute rest between each run

Followed by as many rounds as possible in 10 minutes of:
300m Row
15 Push-ups

 

Media:
Monday WOD, February 25, 2018