Skill: AAB TABATA Mashup
20 sec of legs only for cals – 10 sec rest
20 sec of arms only for cals– 10 sec rest
2 min rest/transition
AB TABATA Mashup (Russian Twists 45/25 and V Ups)
20 sec of Twists – 10 sec rest
20 sec of legs only for cals – 10 sec rest
20 sec of arms only for cals– 10 sec rest
2 min rest/transition
AB TABATA Mashup (Russian Twists 45/25 and V Ups)
20 sec of Twists – 10 sec rest
Strength: Complex: Power Clean+ Jerk
18 min to find heaviest of the day
WOD: 4 Rounds for Time
15 Box jumps 24/20
12 Push press 115/75
9 Toes-to- bar
12 min time cap
18 min to find heaviest of the day
WOD: 4 Rounds for Time
15 Box jumps 24/20
12 Push press 115/75
9 Toes-to- bar
12 min time cap
SKILL: 12 min EMOM (4 rounds each, cycling through)
1) 12/10 Cal Bike
2) 15 DB Push Press (AHAP)
3) :30 Side Pillar Hold (Rotate right and left each time through. Should do each side twice)
WOD: For Time
1) 12/10 Cal Bike
2) 15 DB Push Press (AHAP)
3) :30 Side Pillar Hold (Rotate right and left each time through. Should do each side twice)
WOD: For Time
Workout of the day - March 21st, 2017
Warm Up - Baseball
Skill - Plank and T-Plank Holds
WOD - Capture the Balls
Warm Up - Baseball
Skill - Plank and T-Plank Holds
WOD - Capture the Balls
SKILL: Back Squat
4 x 5 @ 75%
WOD: 5 Rounds
1:30 on/1:30 off
10 DB Front Squats (40/25)
Max burpees in remaining time
Score is Back Squat weight/total burpees
4 x 5 @ 75%
WOD: 5 Rounds
1:30 on/1:30 off
10 DB Front Squats (40/25)
Max burpees in remaining time
Score is Back Squat weight/total burpees
Strength: 200 m sprints x 3
No more than 90 seconds between sprints
- Team up for timers
WOD: 10 min AMRAP
30 Double Unders
15 Power Snatches 75/55
Rest 3 min
7 min of burpees
No more than 90 seconds between sprints
- Team up for timers
WOD: 10 min AMRAP
30 Double Unders
15 Power Snatches 75/55
Rest 3 min
7 min of burpees