Monday 03-02-20 S

Sunday, March 1, 2020

Warm Up: 

@ 5sh After...

1K Row or 800m Run 

+

@ 12sh After (10-15 secs btw movements)...

30 Sec Non-Active Hang 

30 Secs Face Down L-Arm Pec Stretch 

30 Secs Face Down R-Arm Pec Stretch 

30 Secs 1-Sec Pause Hang & Shrugs 

30 Secs Down Dog Stretch 

30 Secs Kneeling Thread the Needle to Sky Reach L-Arm

30 Secs Kneeling Thread the Needle to Sky Reach R-Arm

30 Secs No-Pause Hang & Shrugs 

30 Secs Pogo Hops to Target  

30 Secs Kneeling Push-Ups  

30 Secs Strict Burpees 

+

@ 20sh After Skill Work/Review...

(White Board Discussion) 

EMOM FLOW & DB Bench Press 

WOD OPTIONS & PERSONAL GAME PLAN 

 

Strength & Skill: 
12 Min EMOM of (4 Rounds): 

Min 1: 10 DB Bench Press + 2 sec-ecc  
Min 2: 5-10 CTB Pull Ups, as skill work 
Min 3: 25 Double Unders/100m Run (your choice)  
- This entire circuit you shouldn't feel rushed  

 

L1: 10 Kipping Swings 
L2: 5 CTB Pull Ups or 10 Pull Ups 
L3: 5-10 CTB Pull Ups 
+
Rest 3 Min... 
+
Workout: 
Every 3 Mins for 18 Mins (6 Rounds): 

1 Rope Climb  
12 Burpees 
12/9 Calorie Row   
- Rest in the remaining time if any  

 

L1: 6 Strict Pull Ups/Banded Strict 
L2: 1 Rope Climb 
L3: 2 Rope Climbs or 3 Ring Muscle Ups 
  
Finisher: 
400m Run + Stretch Shoulders

Please reload