Wednesday 10-11-17

Wednesday, October 11, 2017

Warm Up

400m Run

30 Sec plank

10 Banded Lat Pull Downs

10 Banded Tricep Pull Downs

500m Row

10 Sit Ups (no abmat)

10 Ring Rows

10 Push Ups

+

Sprint to Storage and Back

5 Tuck Ups

5/3 Strict Pull Ups

8/6 HR Push Ups

6/5 Cal Row Sprint

5 Tuck Ups

5/3 Strict Pull Ups

8/6 HR Push Ups

 

Coach assigns starting stations to each athlete

 

36 Min EMOM of (6 Total Rounds)
Min 1: Sprint To Storage and Back @Hard Effort
Min 2: 10 Tuck Ups (2 sec hold at top)
Min 3: 12/9 Cal Row
Min 4: 10/7 Strict Pull Ups
Min 5: 10/7 Cal Bike
Min 6: 15/12 HR Push Ups

Score: Level of effort 1 through 10

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