March 6, 2019

Thursday

Fitness


Single KB LP (Week 8 of 9)
EMOM for 10 Minutes
10-12 KB Snatches
@ GOAL WEIGHT!!!

500m Row Time Trial

Stretch WOD
Wall Stretch, x2:00/side
Pigeon, x2:00/side
Saddle, x1:30
Frog Stretch, x2:00
Childs Pose w/ Shoulders, x2:00
Twisted Cross, x2:00/side
Foam Roll Lats, x1:30/side

Performance


Double KB LP (Week 8 of 9)
Every 2 Minutes for 5 Sets:
10 Double KB Push Press
10 Double KB Cleans

500m Row Time Trial

Stretch WOD
Wall Stretch, x2:00/side
Pigeon, x2:00/side
Saddle, x1:30
Frog Stretch, x2:00
Childs Pose w/ Shoulders, x2:00
Twisted Cross, x2:00/side
Foam Roll Lats, x1:30/side

Conditioning Express

17 Minute AMRAP:
Row 250m
10 DB Burpee Deadlifts (35s/20s)
5 Strict Pull Ups

Lower Intensity

Same as Fitness & Performance