Cardio Class (9:00A)- 02/16/19
Partner WOD for time. Any order/rep scheme.
–
3000M- Row (scale 2000M)
150X- KB Swing (45/25)
1000X- Jump Rope
75X- Burpees
Saturday 02/16/19- Workout
Bench Press- 5X5@70% or RPE5
*16 min cap.
–
Partner WOD for time. Complete in order:
80X- BB Floor Chest Press (185/105) (135/65)
100X- WB Bear Hug Squat (20/14)
80X- DB Bench Press (55/35’s)
100X- Sit-ups
50 cal- Bike
*Divide reps however you like. Does not have to be equal.
Friday 02/15/19- Workout
Complete strength in any order. 24 min cap.
Est. a 5RM or 5X10@RPE7
High Bar Back Squat
Conventional Deadlift
–
Once done, start on either circuit:
C1: 12-12-10-10-8-8. Rest 30-60 sec after set.
DB Bent-over Row (35/25)
TRX High Row
C2: 21-15-9.
TTB or Knee Raise
Starfish Sit-up RL=1
Jump Rope (X10)
Cardio Class (5:30P)- Thursday 02/14/19
Complete: 15-20-25-20-15
Run 400Y
Sit-ups
Plank Push-up
Bike (cals)
Jump Rope (X10)
