Monday, March 05, 2018

2018-03-06 WOD

Great DB squat, Jamie! Those squats and burpees burned, just like Castro said!


Superman Cycle Week 3

4 rounds:
...Min 1: 100m Sled Drag AFAP (80/60#)
...Min 2: 45 Double Unders
...Min 3: 10 Pistol Squats
...Min 4: Max Bike Calories in 45 seconds
...Min 5: 4 Bar Muscle Up
Record total reps of double unders, pistols, bike calories, and BMU.


COMPETITORS

4 rounds:
...Min 1: 100m Sled Drag AFAP (80/60#)
...Min 2: 45 Double Unders
...Min 3: 10 Pistol Squats
...Min 4: Max Bike Calories in 45 seconds
...Min 5: 4 Bar Muscle Up
Record total reps of double unders, pistols, bike calories, and BMU.


AMRAP in 7 minutes:
3-6-9-12-15-etc. reps of:
...SkiErg
...SDHP (95/65#)
Record rounds/reps.


5 rounds NOT for time:
...1 Turkish Get Up/Arm
...3 Bottoms Up Kettlebell Press (per side)
...5 Kettlebell Bent Over Row (per side)
*Slow and controlled. Focus on moving the weight correctly, not just loading up weight.

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