WODs

11.3.17 Workout

11/03/2017

11.3.17

1)Core Conditioning
Tabata with alternating movements:
1)
Flutter Kicks
Plank Knee to Elbow Alternating
2)
V-Ups
Bicycle Legs with Opposite Elbow to Knee

https://www.youtube.com/watch?v=_lzjaBLTFhU

2) Conditioning
“Air Bags V2”
Teams of 3
AMRAP 25:
10 Sandbag Zercher Reverse Lunges (70/50) 
10 Sandbag to Shoulder (70/50) 
20 Lateral Sandbag Hops 
200 Meter Row

Next athlete can start once athlete 1 heads to the Erg.

Optional Strength Programming:

1) Weightlifting
EMO 2:00 min x 7:
3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat

2) Gymnastics Conditioning
10 min EMOM
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups

 

The plank works the centerline of your stomach, obliques,…
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