Workout of the Day: Saturday, 10.13.18

WallBallGroup.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Quads/IT x 3min
2 Sets:
10 Jump Squat
10 Cossack Squat
10 Walking Lunge
5 Inchworm
10 Glute Bridge
5 Athletic Burpee

STRENGTH/SKILL:
4 Sets:
A1. Heavy Wall Ball x 5
A2. Rowing Sprint Start Practice:
10 total strokes
(½, ½, ¾, Full x 5)

CONDITIONING:
Teams of 2, switching completed stations
8 Rounds for time:
250m Row
20 Wall Ball
time cap: 22 minutes

DAWN PATROL:

MOVEMENT PREP:
5-10min mobility
2 Sets:
10 PVC Pass-Thru
10 PVC Around the World
10 PVC Jumping Back Squat
10 PVC Overhead Squat
10 PVC Snatch Balance
5 Inchworm
10 Crab Extension :03 Hold

STRENGTH/SKILL:
Snatch/Muscle up primer

CONDITIONING:
"Van Damme"
For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

time cap: 30min

At 40:00--
Row :30 on/:30 off x 10min for max cals

Justin McClintock