WOD – Sat, Mar 11
Warm Up
WOD PRIMER
3-4 sets:
3 power cleans building to workout lbs
3 single arm DB situp and shoulder press
3 cal row bike or 100m run
031123 WOD (Time)
PARTNER OR SOLO
12rounds for time of:
3 power cleans 155/225 105/155 55/75
5 single arm DB situp and shoulder press
20/30 15/25 10/15
5/6 cal row bike or 200m run
INTENDED STIMULUS
Finish between 21:00-25:00.
Maintain steady pushing pace andmovement
Cool Down
3sets:
:30 frog stretch
:30 couch stretch/leg
2-3 minutes Rowing Running Biking Over All Dynamic Body Activation
1 set:
1:20 row (easy)
:40 good morning + jump
1 set:
1:20 row (moderate)
:40 air squats
1 set:
1:20 row (fast)
:40 burpees