workout of the day
03.03.2021 Team of 3
WOD
"Jelly Roll"
Team of 3- waterfall style
200m row
9 S2OH 135/95 115/75 95/65
once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team- a total of 9 rounds. You cannot pass a teammate.
Warm Up
2 Rounds For Quality
Spiderman lunge + reach x 5-7 each side
Side Plank on Elbow x 20 seconds per side
Crab Walk x 20 seconds
Samson Walking Lunge x 5-7 each side
Strength
Body Composition- 3 sets
A. Pendlay row: 30X1; 10-12 reps https://youtu.be/ezrZnmjZTR4
B. Strict dips (use two boxes): 2020; 10-12 reps https://youtu.be/FQc7whdE5FI
C. Supinated grip body row: 30X0; 12-14 reps https://youtu.be/zbLAEQ3e9gw
WOD
"Jelly Roll"
Team of 3- waterfall style
200m row
9 S2OH 135/95 115/75 95/65
once the first person finishes the row, the second person starts. Each person keeps up this pace until three rounds are completed per person on the team- a total of 9 rounds. You cannot pass a teammate.
Gymnastics Challege
10 wall walks- quality here!
challenge: hold the top of the handstand for 5 seconds
08.25.18
WOD: Teams of 3
Waterfall relay- there is no passing teammates on this relay. One starts the first exercise and then next team member can start when that person moves on to the second exercise.
Each teammate needs to complete 5 rounds of work
one round:
Run 300m
Bike 14/10 cals
sled pull 90 feet (4 sections of concrete) with lightest team members weight added to sled
Make up Strength/Skill
WOD: Teams of 3
Waterfall relay- there is no passing teammates on this relay. One starts the first exercise and then next team member can start when that person moves on to the second exercise.
Each teammate needs to complete 5 rounds of work
one round:
Run 300m
Bike 14/10 cals
sled pull 90 feet (4 sections of concrete) with lightest team members weight added to sled