4-13-18

4-13-18

COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD” at 9AM

-WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE

-WE WILL HAVE A LINK FOR DONATIONS!!!


WARM-UP (15mins Max)

3 Sets

-60sec Constant Jump Roping

-50M KB Suitcase Carry (heavy)- R Arm

-50M L Arm

-30sec Plate Slider Mountain Climbers


STRENGTH AND CONDITIONING 

EMOM-every 3mins for 36Mins (3 Rounds on Each)

1st- 500/450M Row

2nd- 25 Anchored Weighted Sit Ups (Slow and Controlled-Not for Speed)(As Heavy as Possible)

3rd- 25/20 Cal Assault Bike

4th- 100′ Quadruped Crawl (Slow and Controlled-Not for Speed) (Weighted If Able 5-25lbs)

***All exercises should be around 2mins or under, you must get some rest before the next set.


DAILY CHALLENGE EXERCISE

3 Sets

-60sec GHD Hip Extension Hold

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