9/24/2015

 In Blog, Workout of the Day

Thursday

A. Skill Athlete and Fitness

500 m row Time Trial

B.
Fitness:
10 min AMRAP

100 DU (attempts or singles)
50 air squats
40 hand release pushups
30 kb swings 35/25
20 burpees
10 lunges each leg
5 wall walks

Rest 2 min

10 min AMRAP
5 wall walks
10 lunges
20 burpees
30 kb swings 35/25
40 HR pushups
50 air squats
100 du

Athlete:

10 min AMRAP
100 DU
50 air squats
40 hand release pushups
30 kb swings 55/45
20 burpees
10 lunges each leg
5 wall walks

Rest 2 min

10 min AMRAP
5 wall walks
10 lunges
20 burpees
30 kb swings 55/45
40 HR pushups
50 air squats
100 du

Goals: Make sure you pace the metcon.. it is essentially a 20min metcon and you want to be able to move consistently for the entire time

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