Wednesday – 3/14/18
2018 OPEN Announcements!
- Anyone that is NOT planning on doing 18.4 this Saturday please email by tonight (Wednesday).
- And yes, we are still accepting judges :)
Warm-up
Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps
Prone T’s from bench x 20 reps (every 5th rep hold for 5sec)
Prone W’s w/ pinky’s towards ceiling x 20 reps (every 5th rep hold for 5sec)
Side lying Internal Rotations x 30 reps w/ 2.5-5lb plate
Theraband Squats holding MB @5511 x 8 reps
+
8min to warm-up movements below
Workout
A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps w/ pause at top and bottom
Station 2 – Unbroken Wall ball Shots x 20 reps (choose heaviest ball you can handle)
Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011
Station 4 – Side Plank x 45 seconds each side
B. For time:
21-18-15-12-9-6-3
Calorie Row/Bike/ski erg
Kettlebell Swings (53/35)