Tuesday 01/24/23

 

Workout

Warm Up

2 sets :40 on :20 off
-row/ski/bike
-alt deadbugs 
-inchworm with a push up 
-hip bridges with :03 pause 

Strength (12 mins)

Bench press (build to a heavy single) 
Example rep scheme 5,5,3,3,3,1,1,1

WOD 

AMRAP 7 
1500m row/ski 2500m bike/assualt bike
-max shoulder to overhead (95/65 75/55)

-rest 1 min 

AMRAP 5 
1000m row/ski 2000m bike/assualt bike
-max shoulder to overhead 

-rest 1 min 

AMRAP 3 
500m row/ski 1000m bike/assualt bike 
-max shoulder to overhead 

(athletes should pick a weight that they can do 10 reps unbroken.  Each set should have about :45 to complete shoulder to overhead)

 

To leave a comment type below then on the next screen type in your name and then click "comment as guest".

 
Nicole MelchioneComment