29 MARCH 2017

Wednesday, March 29th, 2017
MOBILITY: PRESS ARCH TYPE
STRENGTH: Back Squat Pause just below 90* for 5 Sec
(65%/2)3
WOD:15-20 mins They can mix and match airdyne and row
For Time:
5 Rope Climbs
25 Cal Assault Bike or Row
Rest 2:00
4 Rope Climbs
20 Cal Assault Bike or Row
Rest 1:30
3 Rope Climbs
15 Cal Assault Bike or Row
Rest 1:00
2 Rope Climbs
10 Cal Assault Bike or Row
Rest :30 seconds
1 Rope Climbs
5 Cal Assault Bike or Row

Fit Over 55:
STRENGTH: Bulgarian Squat 
3x5 each leg, Find a 5 Rep Heavy then 3 rnds
WOD:
For Time:
5 Floor Pulls
25 Cal Assault Bike or Row
Rest 2:00
4 Floor Pulls
20 Cal Assault Bike or Row
Rest 1:30
3 Floor Pulls bs
15 Cal Assault Bike or Row
Rest 1:00
2 Floor Pulls
10 Cal Assault Bike or Row
Rest :30 seconds
1 Floor Pulls
5 Cal Assault Bike or Row

TEENS:
STRENGTH: Back Squat Pause just below 90* for 5 Sec
3x 5 Pause Back Squat
WOD:
For Time:
5 Rope Climbs
25 Cal Assault Bike or Row
Rest 2:00
4 Rope Climbs
20 Cal Assault Bike or Row
Rest 1:30
3 Rope Climbs
15 Cal Assault Bike or Row
Rest 1:00
2 Rope Climbs
10 Cal Assault Bike or Row
Rest :30 seconds
1 Rope Climbs
5 Cal Assault Bike or Row

 

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