Wednesday 02-07-18 S

Tuesday, February 6, 2018

BRAIN TRAIN CHALLENGE WODs ARE DUE SATURDAY 2/10


Warm Up:

Foam Roll- hamstrings

+

Row or Bike X 90 secs

+

Cat Cow X 30 secs

Dog Down X 30 secs

Floor Peck Stretch X 30 secs   

Low Back Rotational Work X 60 sec

Ostrich Walks X 60 secs 

Spiderman Walks X 60 secs  

Inch Worms + Push Ups X 60 secs     

+

Grab Barbell & Load to 135/95...

+

Movement Prep/Skill Work:

 

6/6 Cal Row/Bike

6/6 HSPU Kick Ups or Holds

- add weight to barbell 

 

6/6 Cal Row/Bike

6/6 Kipping Swings or Hang & Shrugs

- review HSPU and CTB Options other than what’s listed below 


Workout: 
Teams of 2: 
12 Min AMRAP of: 

24 Cals on Row/Bike   
24 Deadlifts @ 155/105 (adv. 185/125) 
24 Strict HSPUs (Mod: Chest to Deck Push Ups) 
+
Rest 3 Mins (add weight to barbell)... 
+
Teams of 2: 
12 Min AMRAP of: 

24 Cals on Row/Bike 
12 Deadlifts 205/135 (adv. 225/155)    
24 CTB Pull Ups (Mod: Banded CTBs or Jumping CTBs)

 

Both of these workouts could be performed as an individuals.    

 

Optional BTC Workout: 
1 Mile on True Form or 2K Row Time Trial (just not during wod) 
- this was considered Low skill level for the challenge 

Please reload

©2017 by Shoreline Athletics.