Tuesday 03-20-18 S
Monday, March 19, 2018
Warm Up:
Foam Roll- quads and lats
400 M Run- with a buddy
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Wall Wrist Walks X 60 secs
Modified Pigeon X 60 secs per
Runners Lunge X 60 secs per
Down Dog/Up Dog X 60 secs
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Grab a BB....
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10 Quality Air Squats
30 Sec Front Rack Hold
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Practice Timing for Strength...
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9/7 Cal Row or 7/5 Cal Bike or 125 M Run
3 Pause Front Squats @ 65/45
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Grab KB @ 53/35...
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5 Perfect KB Russian Swings (to shoulders)
15 Secs rest
5 Perfect KB Swings (to eye level)
15 Secs rest
5 Perfect KB Swings (full range of motion)
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Workout:
Every 2 Mins for 10 Mins:
9/7 Cal Row or 7/5 Cal Bike or 125 M Run
3 Front Squats @155/105 (off the ground)
- Rest any remaining time
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3-5 Transition Rest (set up for wod)...
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Workout:
13 Min AMRAP of:
20 KB Swings @ 53/35
20 Front Squats @ 75/55
20/16 Calorie Row
- Feel free to run 400 Ms instead
