5.26.16 “FIT THURSDAY”

WARM-UP:
1000m Row
50 Situps
800m Run
50 Situps

CORE:
Tabata
Hollow rockers

SKILL:
Goat
EMOM 10
Pick one movement to practice every minute on the minute. Gymnastics or Double unders but no barbells.
-Example 3 Butterfly Pullups every minute or 1 negative handstand push-up.

WORKOUT OF THE DAY:
21-15-9-6-3
Burpees
Wall balls

Or

Lurong WOD
*any CF Dartmouth Athlete that is doing the Lurong Challenge can do that instead of todays programmed Wod.

LURONG WOD:
Movement Details – Men
21-15-9-6-3 of:
Level III (3)
Wall Balls- 20 lbs. @ 10 ft. target
Power Snatches – 95 lbs.

Level II (2)
Wall Balls- 14 lbs. @ 10 ft. target
Power Snatches – 75 lbs.

Level I (1)
Wall Balls- 14 lbs. @ 9 ft. target
Power Snatches/G2OH – 45 lbs.

Movement Details – Women
21-15-9-6-3 of:
Level III (3)
Wall Balls- 14 lbs. @ 9 ft. target
Power Snatches – 65 lbs.

Level II (2)
Wall Balls- 10 lbs. @ 9 ft. target
Power Snatches – 55 lbs.

Level I (1)
Wall Balls- 10 lbs. @ 8 ft. target
Power Snatches/G2OH – 35 lbs.

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