Dscn2813

WODs

Warm Up:

Moderate bike or row 3-5 mins Easy AMRAP 7 mins: --5 ***windmill***/arm --30 ***plyo skier*** --5 ***pike compression*** --30 singles --5 ***lateral lunge***/side --30 double under

AMRAP 1:

AMRAP 3 mins: Hang Squat Cleans and Double Unders

Complete as many rounds as possible in 3 mins of: 7 Hang Squat Cleans, 135/95 lbs 35 Double Unders

--Goal: 4 rounds or more --Rest 1 min before starting the next AMRAP...

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AMRAP 2:

AMRAP 3 mins: Bar Facing Burpees and Toes-to-bars

Complete as many rounds as possible in 3 mins of: 7 Bar Facing Burpees 11 Toes-to-bars

--Goal: 4 rounds or more --Rest 1 min before starting the next AMRAP...

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AMRAP 3:

AMRAP 3 mins: Thrusters and Box Jumps

Complete as many rounds as possible in 3 mins of: 4 Thrusters, 135/95 lbs 11 Box Jumps, 24/20 in

--Goal: 4 rounds or more

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Optional:

Alt EMOM 12 mins: Turkish Get-ups, Yoke Carries and Sandbag Bear Crawls

Every 1 min for 12 mins, alternating between: 4 R Arm Turkish Get-ups, 53/35 lbs 4 L Arm Turkish Get-ups, 53/35 lbs Yoke Carry, 300/250 lbs, 50 ft Sandbag Bear Crawl, pick load, 50 ft

--Sandbag Bear Crawl- moderate weight

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Post Workout:

NFT: Banded Seated Leg Curls and Seated Calf Raises

Not for time: 200 Banded Seated Leg Curls 200 Seated Calf Raises, pick load

+ Couch Stretch --2 mins/side

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Nothing assigned for March 19, 2019