Tuesday 02-18-20 S

Monday, February 17, 2020

Warm Up: 
Row x 750/600ms 
+
Coach Leads/Grab PVC...
Down-Up/Up-Dog x 30 secs  
Stationary Inchworms x 30 secs 
Slow/Controlled PVC Pass Thru's x 30 secs  
Slow/Controlled Figure 8s x 30 secs 
PVC Lat Stretch x 30 secs per  
PVC Holding Leg Swings x 30 secs 
+
Skill Work/Review/Practice... 
Wall Walks/Modification Options  
Strict Toes to Bar/Variations  

Review Sumodeadlifts + 2 Sec Ecc

 

Strength: 
16 Min AMRAP of: 

2 Wall Walks 
4 Calorie Bike or 50m Sprint (storage bin/back) 
6 Strict Toes to Bar/Strict Hanging Knee Raises  
8 Barbell Sumo Deadlifts + 2 Sec Ecc (around wod #) 
+
Rest 4 Mins 
+
Workout:
5 Rounds of:

10 TnG Deadlifts
10 Russian Swings 
10 Pull-Ups/Banded Pull-Ups 
10 Russian Swings  
+
Variable Buy-Out 
- For every minute this workout takes, Row 7/5 Calories  
- Once you complete the Buy-Out, that's your time 

 

Level 1: KB Deadlifts 53/35 & KB Russian Swings 53/35  
Level 2: BB Deadlifts 5-5 @ 155/105 & 70/53 
Level 3: BB Deadlifts 5-5 @ 205/135 & 70/53 
 
"Finisher" 
C1. DB Floor Skull Crushers, 3 x 12, rest 15-30 secs    
C2. Flutter Kicks, 3 x 24, rest 15-30 secs  

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