Month: March 2017

3/27/17

Warm up:

5 Minutes Cardio

High knees, butt kicks, inch worm with 2 squats/2 push ups, bear crawl, crab walk, opposite leg/opposite hand, lateral shuffle, carioca

 

Skill A: 3x500M row for time (score is best 500 M time- rest 2 minutes

 

Strength: Pick Rx+, Rx, or Scaled

 

10 min: Rx+

Even: 15 C2B

Odd: 5 Strict press/10 Push Press (135/95)

 

10 Minute EMOM Rx

Even: 12 Pull ups

Odd: 5 Strict/10 Push Press (95/65)

 

10 Minute EMOM Scaled

Even: 15 Jumping C2B

Odd: 5 strict/10 Push Press 65/45

 

WOD: 2 RFT

25 Slam ball cleans (50/30)

25 Lateral shuffles (width of turf)

25 Calorie Row/20 calorie bike

25 Box Jumps (24/20)