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Wednesday 1/10/2018

Maddie

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 wall balls

10 situps w/wall ball, pullover style

10 pushups

Workout warmup:

10 min alternating EMOM:

3 Curtis P's

150 m row sprint

Workout:

15 min AMRAP
5 Curtis P’s (95/65)*
10 Box Jumps (24″/20″)
15 V-ups
* Curtis P = 1 Power Clean + 1 Right Leg lunge + 1 Left Leg lunge + 1 Push Press unbroken (lunges are in place)
https://www.youtube.com/watch?v=CZwb8852E8U
 

Lift:

Jerks, on the 90 sec do 1 pc+1 push jerk+1 split jerk for 10 rounds.

Add weight as you can.

Skill: 10 min alternating EMOM

3 rope climbs

15 Cal's on Assault Bike

Earlier Event: January 9
Tuesday 1/9/2017
Later Event: January 11
Thursday 1/11/2018