Wednesday 03/27/19- Workout
Warm-up: 3X10 on each. Rest 30 sec after set. 15 min cap.
Bike or Row (1000M total)
BB Good Morning
TRX Low Row
DB Strict OHP
*Choose light weight for warm-ups. Don’t overdue it.
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Complete for time below:
Run 400Y
10X- Sumo Deadlift (365/245) (275/155)
Then complete: 8-7-6-5-4
TTB (scaled: Hanging Knee Raise)
DB Thruster (55/35’s) (35/25’s)
Then complete:
200Y- Farmers Walk (55/35’s) (35/25’s)
*Every time you set the weight down, 5X Burpees.
Cardio Class (6:00A)- Tuesday 03/26/19
Partner WOD for time:
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C1: 500-400-300-200-100
Bike (Meters)
Parnter Holds V-Sit
C2: 500-400-300-200-100
Row
Partner Holds Plank
C3: 25-20-15-10-5
Single KB Thruster (25/20)
Partner Holds Wall Sit
*Each partner completes a round then rotates.
Tuesday 03/26/19- Workout
Complete strength in any order.
BB Push Press- 4X8@50% or RPE5
Bench Press- 5X4@70% or RPE5
*24 min cap.
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Once done complete 4 Rounds for time:
8X- Single DB Push Press (55/35)
12X- Sit-ups
16X- Alt. Elevated Push-up RL=2
Monday 03/25/19- Workout
Complete strength in any order. 5X4@75% or RPE5
Front Squat
Sumo Deadlift
*26 min cap.
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Once done complete for time: 21-15-9
Wall Ball (20/14)
Jump Rope (X10)
KB Goblet Squat (55/35)
