Wednesday 151021

Foundations:
Warm-Up:
Run 200m and AirDyne .25 miles
then
Dynamic

Strength/Skill:
A. Deadlift 4 x 5; climbing weight from last time
B. Ring Rows
C. Walking Lunges


MetCon:
Chipper
AirDyne .5 miles
15 Walking lunges
15 body rows
15 thrusters
15 KTE
Run 400m

Cool down and Stretch

Group:
Warm-Up:

3 rounds

20 jumping jacks

15 air squats

10 push-ups

5 band pull-aparts

Strength:

A. Front Squat - build quickly to a tough double

B. Romanian Deadlift 4 x 6-8 reps @ 2011; Rest :60 

C. Wall Ball Shots 4 x 15 reps; RAN

D. Dip Hold 4 x:10-:20; Rest :45

MetCon. 

In teams of three, with one partner per station, complete as many ball slams as possible in 10 minutes of: 

Station 1 – 200 Meter Run 

Station 2 – Ball Slams 

3 – Rest