11.9.16 “Rinse and Repeat”

November 08, 2016



Caitlyn!!!


FITNESS & LIFESTYLE
CORE-WARM UP
3 rounds
15 GHDSU/V-UPS
20 Pointer dogs
15 Leg Raises
20 Bridge kicks
rest about 1-2 minutes between rounds

METCON
WOD 1 (10 minute cap)
21-15-9
Deadlift (225,155)
Box jump (24,20)
Rest Exactly 10 Minutes
WOD 2 (10 Minute cap)
30-20-10
Burpees
KB Swings (53,35)
–Scale reps or weight accordingly to complete the work in 10 minutes–

EXTRA CREDIT
ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday or Wednesday)
Short Interval Interval
Perform one Warm Up Round then 3 Rounds at Max Effort
Row 3 x 500 meters
or
Run 3 x 400 Meters
or
Assault Bike :90 max Calories at max effort
Rest 1 Minute Between Rounds

CORE
3 rounds
15 GHDSU/V-UPS
20 Pointer dogs
15 Leg Raises
20 Bridge kicks
rest about 1-2 minutes between rounds

PERFORMANCE & SPORT
A. WARM UP
4 Rounds not for time
1 Monkey Bar 50ft or Around the the rig traverse
15 GHDSU
50 UB DU

B. METCON
WOD 1 (10 minute cap)
21-15-9
Deadlift (275,185)
Box jump (24,20)
Rest Exactly 10 Minutes
WOD 2 (10 Minute cap)
30-20-10
Burpees
KB Swings (70,53)
Rest Exactly 10 Minutes
WOD 3 (10 Minute cap)
30 Muscle ups

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Wod 1
    Joe 3:50 rx
    Andy 6:04 rx
    Tim 3:45 45# bar thruster

    Wod 2
    Joe 7:35 rx
    Andy 7:45 rx
    Tim 8:11 rx

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