Monday 04-30-18

Monday, April 30, 2018

A.  15 Min AMRAP @H/E Effort: 

300 Row @ hard effort 

300 Run @ easy effort 

15 Double Unders/30 Single Unders 

2 Mins of Shoulder Mobility (lying/pvc) 

Transition rest... 

B. 15 Minutes of Skill: 

A1. Modified: 15 Sec HS Holds or Box HS Walk Drill 

A1. Progression: HS Walks into Wall (1ft,2ft,3ft,4ft, etc) 

- ideally work as partners to assist 

A2. 5/4 Cals Assault Bike (to keep hr up) 

Transition rest... 

C. 17 Min AMRAP of: 

2 Wall Walks (10/7 Strict HSPUs) 

10/7 Banded Strict Pull Ups (adv. 10/7 Strict Pull Ups) 

25-50-75-100-125-etc Double Unders 

- Scale the wall walks as needed 

 

R1: 2 WW,10 HSPUs, 25 DUs/50 Singles 

R2: 2 WW,10 HSPUs, 50 DUs/100 Singles 

R3: 2 WW,10 HSPUs, 75 DUs/150 Singles 

R4: 2 WW,10 HSPUs, 100 DUs/200 Singles

R5: 2 WW,10 HSPUs, 125 DUs/250 Singles 

- Continues until time is up....

 

Please reload

©2017 by Shoreline Athletics.