14
Mar
Wednesday, 15 March, 2017
Marni getting great range of motion on her kb swings.
Workout of the Day:
Warm Up:
Jog 400 m
4 Corners Warm Up:
5 Squats—> Crab Walk 30’
5 Push Ups—> Spiderman Stretch 30’
5 Sit Ups—> Lunge Walk 30′
5 Bandy Good Mornings—> Broad Jump 30′
WOD:
As Many Rounds as Possible in 12 Minutes of:
10 Sumo Deadlift High Pull (75/ 55)
12 Thrusters
14 Calorie Row
Cool Down:
Weakness Movement for 10 minutes
Weightlifting: bench, 70% x 3 vs bands, then find 1RM vs bands using slingshot- 75# x3; 100#
8×3 no misses pause bench- 65#
Lots of face pulls, bandy tris, hammer curls
3 rounds + 33. Weightlifting was posted tomwrong day, should have been 3/14.