WOD

Tuesday, March 5th

03/05/2019

WARMUP:

 

AMRAP x 6 minutes:

 

8 Cal Row

 

8/8 Banded Side Steps

 

16 Alternating Supermans

 

 

 

2 sets:

 

4 BB Kang Squats

 

8 Lateral Leg Swings

 

 

 

STRENGTH:

 

5-5-3-3-3-1-1-1
Back Squat

Sample Timeline:

 

0 min = 5 @ 40%

 

2 min = 5 @ 50%

 

4 min = 3 @ 60%

 

6 min = 3 @ 70%

 

9 min = 3 @ 80%

 

12 min = 1 @ 90%

 

15 min = 1 @ 97%

 

18 min = 1 @ 102%

 

 

 

 

 

WORKOUT:
FOR TIME
50-40-30
Wall Ball (20/14)
15-20-25
Cal Row

*12:00 Hard Cap*