Monday 3/30

Fitness:

Strength:

A1. KB front rack walking lunges 

20 reps x 4 sets 

A2. Ring rows 

10 reps x 4 sets 

A3. Wall walks 

4 reps x 4 sets 

Wod:

9 minute amrap 

9 burpees 

9 box jumps w/ step down (24/20)

9 russian kb swings 53/35

9 shoulder to ovhd 75/55#

Performance:

Strength:

A1. Back rack, reverse step lunges

20 reps x 4 sets @moderate weight (tough weight but must maintain upright chest)   

A2. Elevated Ring rows w/ 2 sec. pause at top of each rep 

10 reps x 4 sets 

A3. Wall walks 

4 reps x 4 sets

Wod:

9 minute amrap 

9 burpee box jump over (24/20)

9 kb swings 70/53

9 shoulder to ovhd 115/75#

THE ZONE 

A1. Medball Sit ups 

25 reps x 4 sets 

A2. Medball walking lunges

20 reps x 4 sets 

A3. Medball push ups 

10 reps x 4 sets 

Wod:

10 minute amrap 

15 kb swings 

10 burpees 

5 cal AB