Friday 9/4

Fitness 

Strength 

A1. Db Bulgarian split squat 

8/leg x 3 sets 

A2. Wall walks 

3 reps x 3 sets 

Wod 

Partner wod 

For time with one partner working at a time 

100 KB swings 

200 meter run (must be run together) 

400 ft walking lunges with ball 

200 meter run 

100 medball sit ups 

200 meter run 

*one partner must hold the ball during the 200 m run, Ball can be handed off as many times as needed during run 

Performance 

Strength 

A1. Db Bulgarian split squat 

8/leg x 3 sets 

A2. Wall walks 

3 reps x 3 sets

(3 sec. Pause at top of each rep) 

Wod 

Partner wod 

100 KB swings 

200 meter run (must be run together) 

400 ft walking lunges with ball 

200 meter run 

100 medball sit ups 

200 meter run 

*one partner must hold the ball during the 200 m run, Ball can be handed off as many times as needed during run 

The Zone

Skill 

A1. Db Bulgarian split squats 

8/leg x 3 sets 

A2. Hollow body rocks 

20 reps x 3 sets 

A2. Arch ups 

20 reps x 3 sets 

Wod 

4 rounds for time 

200 meter run 

30 walking lunges 

20 KB swings 

10 medball sit ups