Wednesday 3/4

Fitness

Strength 

15 minute emom 

minute 1 - 8 front squats 

minute 2 - 8-10 box jumps w/ step down

minute 3 - 10-12 medball push ups 

Wod

10 minute amrap 

50 cal rower 

40 singles unders  

30 abmat sit ups

20 burpees

10 ring rows 

Performance

Strength 

15 minute emom 

minute 1 - 8 front squats 

minute 2 - 10-12 box jumps 

minute 3 - 12-14 Medball push ups

Wod 

for time:

100 calories row 

75 dbu 

50 burpees 

25 ctb pull ups

ZONE

Strength

A1. 1 minute plank hold (optional plate on back)

x 3 sets

A2. hr push ups 

15 reps x 3 sets 

A3. DB thrusters 

10 reps x 3 sets 

 

Wod

18 minute emom 

minute 1- 30 sec. amrap wall balls 

minute 2- 30 sec. amrap kb swings 

minute 3- 30 sec. amrap box jumps w/ step down

minute 4- 30 sec. amrap burpees

minute 5- 30 sec. amrap row

minute 6- REST