Thursday, January 10

January 9, 2019

 

Line Drills
200 Meter Shuttle
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

 

Bench Press (5-5-5-1)

Warmup with 3 sets of 5
Then: 1 set to find Max Reps 135/95

 

Active Recovery (Time)

Not for score:

5:00-4:00-3:00-2:00-1:00:
Bike/Row

After each time interval, complete:
1:00 Strict Handstand Pushups/HSPU/HR Pushups
1:00 Strict Toes to Bar/Toes to Bar/Situps
2 Turkish Get-Ups on each side

The one minute time domain on the strict handstand pushups and toes to bar are purely to limit our intensity, and turn these minutes into practice. We are not looking to build capacity here, but rather, looking to find quality repetitions.

On the Turkish Get-Ups, these can be completed with a dumbbell or kettlebell, and athletes are free to climb steadily in weight over the course of the rounds.

*Scoring is set for time but it is a recovery based wod

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