3.13.2019

 In Workout of the Day

Warm Up

Row 30/25 Cals

Then 2 Rounds

  • Dislocate x 10
  • Good Morning x 10
  • OHS x 10

A. Every 90 seconds, for 9 minutes (6 Sets)

  • Power Snatch x 3 TnG

B. 4 Sets

  • A1: Front Squat x 3 @ 31X1 – Rest 45 seconds
  • A2: HS Walk x 10m OR Nose to Wall HS Hold w/Alternating Shoulder Taps x 30-45 seconds – Rest 90 seconds

C.

In teams of 3, complete for time:

  • Row 50 Cals
  • Wallball x 50 (20/14lbs to 10/9′ target)

-waterfall start

GPP

A. 3 Sets

  • KB Push Press x 5 + TGU x 1 – Left
  • KB Push Press x 5 + TGU x 1 – Right
  • Side Bridge x 30 seconds per

B. 4 Sets

  • Goblet Squat x 6-8 @ 31X1 – Rest 30 seconds
  • FLR x 30-45 seconds – Rest 60 seconds

C.

In teams of 3, complete for time:

  • Row 50 Cals
  • Wallball x 50 (20/14lbs to 10/9′ target)

-waterfall start

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