10/23/2015

 In Blog, Workout of the Day

Friday

Skill:

  1. EMOM 10
    1. 8 slamballs
    2. 4 Single arm kb OH squats per arm

Fitness:

    1. AMRAP 10
      1. 16 wallballs (14/10)
      2. 10 box jumps with step down (24/20)
      3. 8 pushups
        1. Rest 2 min
    2. AMRAP 10
      1. 15 calorie row
      2. 10 wallball situps (14/10)
      3. 50m farmer carry (45/36)

Athlete:

    1. AMRAP 10
      1. 16 wallballs (20/14)
      2. 10 box jumps with step down (30/24)
      3. 8 pushups
        1. Rest 2 min
    2. AMRAP 10
      1. 15 calorie row
      2. 10 wallball situps (20/14)
      3. 50m farmer carry (73/55)

Goals: Today is short and spicy! Get into a quick rhythm early and try to maintain it throughout!

6am crew this past weekend!

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