Monday February 26, 2018

Warm Up 40 (No Measure)

2:00 Min Double Unders/Skipping

20 PVC Thrusters

20 PVC Pass Throughs

20 Duck Walks (half forward/back)

10 Superman (holding PVC)

10 Hollow Hold (holding PVC)

+

2 RNFT:

10 Hydrant w/ leg extension (/side)

10 Rainbows (/side)

Farmer’s Carry (1-1-1-1-1)

-Walk the length of the gym and back.

-These should be hard efforts.

-Use DB, KB or Hex-Bar

-Rest as needed between efforts.

Metcon (3 Rounds for reps)

AMRAP 4:

27/20 Calorie Row

27 Wallballs (20/14)

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Wallballs (20/14)

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Wallballs (20/14)

15 Pull-ups
-If no rowers do 21/15 – 15/10 – 9/6 cal on Assault bike.

Scale 1:

21-15-9

@ Rx’d weight/movements

Scale 2:

21-15-9

Kipping/Banded

Knee Raises

Jumping