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Thursday 8/24/2017

Pam

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

1500 partner row, Tabata style

Workout warmup:

10 min of skills work, please make this time productive. We all have something we need to work on. 

Workout:

12 min AMRAP

150 m Farmers Carry (24/20 KB) women(16/12)

20 wall balls (20/14) 10'/9' target

20 V-ups

3 min rest then:

5 min class sled push*

*Use 4 person sled, half of class stands at one end of the turf, the other half on the other end. Load 4 person sled with 4- 45 lb. bumpers. If the class is small use the 2 person sled. Do as many lengths of the turf (yellow to yellow) as you can in 5 minutes.

Endurance:

20 min AMRAP

150 m Farmers Carry (24/20 KB) women(16/12)

20 wall balls (20/14) 10'/9' target

20 V-ups

20 KB swings

On the 5 min stop and do 5 burpees then continue with your movement. 

3 min rest then:

5 min class sled push*

Use 4 person sled, half of class stands at one end of the turf, the other half on the other end. Load 4 person sled with 4 45 lb. bumpers. If the class is small use the 2 person sled. Push sled for max # of lengths of turf for 5 min. 

Lift and Skill:

Make up a lift and skill you missed this week.

Earlier Event: August 23
Wednesday 8/23/2017
Later Event: August 25
Friday 8/25/2017