Thursday 02-08-18 S

Wednesday, February 7, 2018

BRAIN TRAIN CHALLENGE WODs ARE DUE SATURDAY 2/10


Warm Up:

500/400 M Row

+

Kneeling Hip Flexor Stretch X 30 secs per  

Lung Hip Circles X 30 secs per  

Plank Shoulder Taps X 20 reps slow

Plank Walk Outs X 5 (3 out/3 in makes 1 rep)

+

Archer Holds (superman holds) X 25 secs, rest 10 secs     

Hollow Holds X 25 secs, rest 10 secs 

Archer Holds X 35 secs, rest 10 secs 

Hollow Holds X 35 secs   

+

6-6 Hang & Shrugs

6-6 Hanging Knee Raises @ 1111 (tempo in workout)  

+

Grab Lighter KBs to practice....

+

5-7 KB FS

- rest 15 secs

5-7 KB PP

- rest 15 secs

5-7 KB Thrusters

- rest 15 secs

10-14 KB FR Lunges  

- decide if that's an appropriate weight


Workout:

20 Minutes or 4 Rounds:  

12 Strict Hanging Knee Raises @ 1111   

12 Double KB Thrusters  

16 Double KB Front Rack Walking Lunges  

250/200 Meter Row @ 80%

- perform this workout at a walking pace

- there is not score for today's workout  


Optional BTC Workout:

- choose the same benchmark workout to retest

A. 1 Mile on True Form or 2K Row Time Trial

B. 100 Burpees to Target for Time @ 4-6" above reach

C. 3 Rounds of 50 Double Unders + 25 Calorie Row  

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