Congrats to the weekly winners for 19.3:
Theme/Costume – Craig and Sheri P
Performance – Morgan M
Spirit of the Games – Lane W

Dynamic Warm Up – Mobility Prepare for..

A. Coach/Teach – Handstand Walk

B. WOD: 

3 Rounds:

:60 Max Distance Handstand Walk

Rest :60

:60 Max Rep Burpee Box Jump 24/20″

Rest :60

Then:

For Time:

Row 250m

3 Rope Climb or Pegboard Climb

Row 500m

2 Rope Climb or Pegboard Climb

Row 750m

1 Rope Climb or Pegboard Climb

Strongman:
Find max clean thruster x 3

Then

25 min
Clean thruster x 3 (175)
Bike 20 Cal
Farmers walk 50M w/ KB 106/72

Cool down
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

 

Leave a Reply

Your email address will not be published.