Warm Up: EMOMx8
· 6 – 12 Cals
· 8 DB Snatches (R) & 8 DB Snatches (L) (Light weight)
· 15 MB Thrusters
· 20 MB Crunches
Rx Workout: 6 RFT (22.5/15 – 9/6)
30 Du’s
15 DB Hang Snatches – 1 Arm
15 WBS
15 DB Hang Snatches – 1 Arm
15 MB Sit Ups
30 Cals (Must change machine each round)
Scaled Workout: 6 RFT (15/10 – 6/3)
60 Su’s
15 DB Hang Snatches – 1 Arm
15 WBS
15 DB Hang Snatches – 1 Arm
15 MB Sit Ups
20 Cals (Must Change machine each round)
Strength: Every 30 secs x 12 sets: 3 Bench Press @ 60 – 70%
March / April Challenge: Work towards your distance
Core / Cool Down: Coaches Pick
Commentaires