Wednesday, March 18, 2015

Great job everyone on 15.3. Several people didn't get their muscle-up, but gave 110% trying.  I bet that will become task to practice from now on!

Get ready for Panchik and Bridges to go head to head Thrusday night.
Arm/Leg Swings
Samson Stretch L&R :20
400m Run or Row
2 Rounds of:
10-15 Shoulder Dislocates
10-15 OHS
10-15 Ab-mat Sit-ups
10-15 KB Swings

MOD
Front Squat
3-3-3-3-3 Ascending, post heaviest set

WOD
Conditioning
"Fight Gone Bad"
3 Rounds for max reps of:
1 min Wall Balls 20/14#
1 min SDHP, 75/53#
1 min Box Jumps, 20"
1 min Push Press, 75/53#
1 min Row for calories
1 min Rest



In this workout, you will complete each movement for one minute and then move to the next station.  After completing all five movements, you will rest for one minute.  In other words this is a five-minute round plus a one-minute break before repeating. On the call of "rotate", the athletes move to the next station. One point is given for each rep, except on the rower where each calorie is one point.

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