Wednesday 11-15-17

Tuesday, November 14, 2017

From 0:00 to 6:00 Mins: 
Every 2 Mins for 6 Mins: 

6-8 SA DB Z Press (6-8 per arm)  
12-16 Pause Tuck Ups (1 sec pause at the top)   
+
OR.....
+
From 8:00-18:00 Mins: 
Option A (scored wod): 

10 Min AMRAP of: 
3 Strict HSPUs  
5 Burpees 
7/5 Strict Pull Ups 
7 Walking Lunges (7 per leg)  
+
2 Min Transition Rest...
+
Option B (scored wod) : 
10 Min AMRAP of:  

1 Wall Walk or 3 Modified HSPUs    
3 Pull Up Negatives @ 2 sec ecc  
5 Burpees  
7 Walking Lunges (7 per leg) 
+
2 Min Transition Rest...
+
From 20:00-32:00 Mins: 
2 Rounds of: 

500/400 M Row @ hard effort 
- rest 30-60 secs 
400 M Run @ hard effort  
- rest 30-60 secs 
- feel free to partner up on a rower   

Please reload

©2017 by Shoreline Athletics.