Workout of the day - March 23rd, 2017
Warm Up:
2 Rounds
Turf Run
:30 squats, :30 rest
:30 sit ups, :30 rest
:30 jump rope, :30 rest
Skill:
Kettlebell Deadlifts
WOD:
Warm Up:
2 Rounds
Turf Run
:30 squats, :30 rest
:30 sit ups, :30 rest
:30 jump rope, :30 rest
Skill:
Kettlebell Deadlifts
WOD:
WOD: 17.5
10 rounds for time
9 thrusters 95/65 (65/45)
35 double unders (sub --> singles)
40 min time cap
Score is time/reps
10 rounds for time
9 thrusters 95/65 (65/45)
35 double unders (sub --> singles)
40 min time cap
Score is time/reps
SKILL: Deadlift
Heavy set of 5 (NOTE: should be looking to add 10lbs from 2 weeks ago heavy 5, if they didn’t do it two week ago, work up to a heavy 5)
WOD: AMRAP 18
15 Walking Lunges
100m run
Heavy set of 5 (NOTE: should be looking to add 10lbs from 2 weeks ago heavy 5, if they didn’t do it two week ago, work up to a heavy 5)
WOD: AMRAP 18
15 Walking Lunges
100m run
Skill: AAB TABATA Mashup
20 sec of legs only for cals – 10 sec rest
20 sec of arms only for cals– 10 sec rest
2 min rest/transition
AB TABATA Mashup (Russian Twists 45/25 and V Ups)
20 sec of Twists – 10 sec rest
20 sec of legs only for cals – 10 sec rest
20 sec of arms only for cals– 10 sec rest
2 min rest/transition
AB TABATA Mashup (Russian Twists 45/25 and V Ups)
20 sec of Twists – 10 sec rest
Strength: Complex: Power Clean+ Jerk
18 min to find heaviest of the day
WOD: 4 Rounds for Time
15 Box jumps 24/20
12 Push press 115/75
9 Toes-to- bar
12 min time cap
18 min to find heaviest of the day
WOD: 4 Rounds for Time
15 Box jumps 24/20
12 Push press 115/75
9 Toes-to- bar
12 min time cap
SKILL: 12 min EMOM (4 rounds each, cycling through)
1) 12/10 Cal Bike
2) 15 DB Push Press (AHAP)
3) :30 Side Pillar Hold (Rotate right and left each time through. Should do each side twice)
WOD: For Time
1) 12/10 Cal Bike
2) 15 DB Push Press (AHAP)
3) :30 Side Pillar Hold (Rotate right and left each time through. Should do each side twice)
WOD: For Time