Thursday 3.14.2019

 

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – Wall Climbs x 2-4 reps
Minute 2 – Chin-Over Bar Hold x 20-30 seconds
Minute 3 – Arch to Hollow Rolls x 3-5 reps each direction
Minute 4 – Double Unders x 30-40 reps (or 40 seconds of Practice)

B. Against a 3-minute running clock:
Run 400 Meters
Assault Bike x Max Calories in remaining time

Rest 3 minutes, and complete a total of 4 sets for max calories of Assault Bike.
*For early AM classes, Run can be subbed with a Row or Ski.

“COMPETITION”

Rest Day/Active Recovery

“ENDURANCE”

5 rounds @sustained effort
20/15 Calorie Ski
Rest walk 1 minute
200 Meter Run
Rest walk 1 minute
20/15 Cal Row
Rest walk 1 minute

Rest 2 minutes, then…

3 rounds for time of:
20/15 Calorie Ski
200 Meter Run
20/15 Calorie Row

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories