Friday 2/26/16
Click Link below to open up Heat Schedule
Heats Start at 8am Saturday Morning!
Performance
A1. OHS @ 3211; 3 reps x 4 sets, rest 60sec
A2. Ring Rows @ 2112; 6-8 reps x 4 sets, rest 60sec
+
RX
B1. Stationary OH BB Lunge (95/65); 5/leg x 3 sets, rest 30sec
B2. Barbell facing burpees; 8 reps x 3 sets, rest 30sec
B3. Chest to bar pullups; 8 reps x 3 sets, rest 30sec
*Goal of this workout is to find what pace you will establish for the entire 20min of this AMRAP
*Coaches will give tips and examples of diferent ways to approach each segment of the workout.
-or-
Scaled
B1. Front Racked Stationary Lunge (45/35); 5/leg x 3 sets, rest 30sec
B2. Barbell facing burpees; 8 reps x 3 sets, rest 30sec
B3. Jumping pullups (head 6” below bar); 8 reps x 3 sets, rest 30sec
*Goal of this workout is to find what pace you will establish for the entire 20min of this AMRAP
*Coaches will give tips and examples of diferent ways to approach each segment of the workout.
C. In teams of two, perform…
Row or AirDyne
1min @ 90% effort
1min rest
x 10 sets each
*each partner must row 10x
D. 15-20min of coaches mobility of choice
Competition
Wod will be posted at gym