Tuesday 02-06-18 S

Monday, February 5, 2018

BRAIN TRAIN CHALLENGE WODs ARE DUE SATURDAY 2/10 


Warm Up:

Wall Wrist Walks X 30 secs

Wall Latissimus Dorsi Stretch X 30 secs 

Wall Pectoral Stretch X 30 secs 

+

2 Sets of:

10 Runner Lunge Walks 

8/6 Push Up Complex

6 Broad Jumps

+

Grab Barbell & Wall Balls....

+

Skill Work:  

5 Empty BB HPC  

5 Empty BB FS 

4 Bar Facing Burpees @ easy pace 

- Rest 30-60 secs 

5 Empty BB HSC 

4 Bar Facing Burpees @ wod pace  

+

Strength: 
Every 3 Mins for 15 Mins: 
A. 2 Front Squats @ 85-90% 
- last week's was 85% for 3, so try to build heavier 

 

Workout: 
5 Rounds of: 

90 Secs on/90 Secs off:  
5 HSC @ 155/105 
7 Bar Facing Burpees  
AMRAP Walll Balls @ 20/14 (score for today)  

 

Score: tabata scoring on the wall balls 

 

Optional BTC Workout: 
3 Rounds for time of 50 Double Unders + 25 Calorie Row 
- this was considered High skill level for the challenge   

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