WOD / WEDNESDAY, MARCH 20

Happy ONE YEAR Anniversary Sandra! We are so proud of you! You’ve lost over 40 pounds & have stayed consistent!

Mobility 

1:00 Lying Scorpion/side

Strength 

Back Squat or Bench Press:  5-5-3-3-2-2-2

Start @ 65-70% and build each set 

Rest, then...

WOD (courtesy of www.CrossFit.com)

With constant motion and quality:

21 Single-arm Dumbbell Rows, each arm @ 50lbs/35lbs

9 Ring Dips (deep and strict)

30 Air Squats

15 Single-arm Dumbbell Rows, each arm

12 Ring Dips

30 Air Squats

9 Single-arm Dumbbell Rows, each arm

15 Ring Dips

30 Air Squats

Beach Muscles

3 sets of:

20 Banded Pressdowns 

12 Ring Rows 

1:00 Hollow Flutter Kicks

Competitors 

1. Strength 

2. WOD

3. Core 

EMOM x 12:00 of: 

Min 1 - 20-30 sec L-sit 

Min 2 - 12-15 GHD Sit-ups 

Min 3 - 30 sec Hollow Rocks

4. Weakness Work 

Spend 15-20 min sharpening up on a movement that needs some attention

Endurance (10:00am)

3 sets of: 

800m Run 

Rest 1:00

750m Row 

Rest 1:00 

45m Prowler Push

Rocco Di Jerlando