Wednesday March 14, 2018

Warm Up 28 (No Measure)

500m Row

Bear Walks x3 length of gym

20 Wall Balls

+

3 RNFT:

30 Sec Goblet Squat

30 Sec Crab Pose

Metcon (AMRAP – Rounds)

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row

Scale 1:

1 – 5+5 @ 16/12

2 – 10

3 – 5 + 5 @ 75

4 – 10/8

Scale 2:

1 – 4 +4 14/10

2 – 8 @ 20/16

3 – 4+4 @ 45/35

4 – 8/6

Durante Core (AMRAP – Reps)

5 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– Rest 1 min –

*Scale reps to a manageable amount per set.