Friday 05-11-18

Thursday, May 10, 2018

Warm Up: 

2 Rounds of: 

50 M Jog (storage unit and back) 

30 Secs Prayer Holds & Knee Pushes 

30 Secs "Active" Handstand Holds  

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Grab light Med-Ball...

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A. Mini WOD @ Easy Pace:    

10 Minutes of:   

10/8 Cals Rowing

10 No Press Burpees

10/8 Cals Biking/Ski Erg

10 Wall Balls @ 16/12

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3 Mins Rest...

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B. 12 Min Running Clock:

B1. 3,3,1,1, Back Squats, as quick build (70/75/80/85%)

B2. 12/6 Half Kneeling DB OH Press (4 sets)

- based on a 315/215# BS; 65% is around 220/150lbs +or- 

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3 Mins Rest...

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C. Workout:

9 Minute AMRAP of: 

3-3-3-3-6-6-6-6-9-9-9-9-etc... 

DB Snatches (alt as needed) 

Toes to Bar   

- Modify this workout as needed 

 

Flow: 

R1: 3 DB Snatches + 3 T2B 

R2: 3 DB Snatches + 3 T2B 

R3: 6 DB Snatches + 6 T2B 

R4: 6 DB Snatches + 6 T2B 

R5: 9 DB Snatches + 9 T2B 

R6: 9 DB Snatches + 9 T2B  

- Continue until time runs out...

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