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Wednesday 11.15.2017

POSTED ON November 14, 2017

Wednesday | 11.15.2017

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Warm Up:

5/5 heavy single arm KBS
5/5 single leg good mornings
5 hips down push ups
5 strokes rower arms only
5 strokes rower legs only

x2-3 sets

Foundation

A. GHD Sit up 5 sets of 15

*sub in banded sit ups or an easier sub is weighted sit ups

Metcon:

Level 1 (RX)

250m row
15 KBS 70/53
250m row
15 burpees over erg
250m row
15 KBS 70/53

x3; rest walk 4-5 minutes between sets and record the fastest time.

Level 2 (Intermediate)

250m row
15 KBS 53/35
250m row
15 burpees over erg
250m row
15 KBS 53/35

x3; rest walk 4-5 minutes between sets and record the fastest time.

Level 3 (Beginner)

250m row
15 Russian KBS 53/35
250m row
15 burpees over erg
250m row
15 Russian KBS 53/35

x3; rest walk 4-5 minutes between sets and record the fastest time.

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