Wednesday 03-28-18 S

Tuesday, March 27, 2018

Warm Up: 

Wall Wrist Walks X 30 secs 

Wall Lat Stretch X 30 secs 

Wall Pec Stretch X 30 secs/side 

Wall/Lying Prayer Holds X 30 secs

Wall/Lying Pigeon Stretch X 30 secs/per  

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Grab BB....

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1,000/800 M Row 

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2 Rounds of: 

4 Front Squats @ empty BB  

4 Dive Bomber Push Ups 

4-4 Ring Rows 

4-4 Hang & Shrugs 

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Weighted Skill Work:    

4 Min EMOM of: 

Min 1: 4 Front Squats 95/65 > or less   

Min 2: 2 Burpees + 4 CTB Pull Ups  

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Workout: 

30 Min Running Clock: 
Complete 10 Rounds of: 

4 Front Squats (off the ground) 
6 Quality Burpees 
8 (4-4) Fractioned CTB PUs (adv. 2-2 muscle ups)
- every 2 rounds add weight just like last week 
- feel free to squat clean the first rep 

 

R1/R2: 115/75
R3/R4: 135/95 (adv. start here) 
R5/R6: 155/105 
R7/R8: 175/115 (score: heaviest round) 
R9/R10: 185/125  

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