WOD for Monday March 25th

CIMG0929

 STRENGTH:

 Front Squat

2-2-2-2-2-2

CONDITIONING:

5 rounds

1 minute at each station

Push Up

Box Jump

Sit Up

Dumbell Thruster

Rest

ENDURANCE WODS

   

Swim/Row
Choose 1 sport:

Swim
Mobility:
Episode 93: Coast Guard Rescue Swimmer Internal Rotation
Dynamic warm up
500m easy swim
3X 3 different Swimming drills of choice with brief (25-50m) swim easy increasing to sprint between each. Follow drill set with 3 sprints <50m 80%, 90% and100%
Recover completely and begin workout

8-12 x 25m on 1:00, hold efforts within 2-3 seconds or foul.
Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 50 burpees for time.
Foul is completed at the conclusion of the wod.
You have 1:00 to complete the distance & rest.
300m Cool down

Rowing
dynamic warm up
15-20 minutes drill work
Follow with 3 sprints < 100m 80%, 90%, and 100%.
Recover completely and begin wod.

8-12 x 125m, rest 1:00, hold efforts within 2-3 seconds or foul
Foul: If any efforts fall outside of 2-3 second deviation, then  1 round of 50 burpees for time.
Foul is completed at the conclusion of the wod.
500m cool down

Thought for the Day:

“If you don’t embrace a workload others would consider crazy then your goal doesn’t mean that much to you–or it’s not particularly difficult to achieve. Either way you won’t be remarkably successful.” – from 8 Habits of Remarkably Successful People by Jeff Haden

Rod A

Janet F

Larry F

Kim G

Brig L

James M

Kevin S

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