10/11/17 Embrace the HURT

October 10, 2017

Warm-Up: Coaches choice 5-7 min

____________________________

CoreWork- AMRAP 6

10 Hollow rocks

10 V -ups

20 Bicycle crunches

____________________________

 

Stamina Conditioning- Teams of 2

As many meters in 2:00 for 10 rounds ( 20 min )

P1- Max Meters

P2- Jump rope ( single or double )

____________________________

Strength Conditioning- Modified CF Open WOD 14.5 

 

For Time ( 15 min cap )

 

21, 18, 15, 12, 9, 6, 3 reps of

 

Kb Thrusters ( RX- 24 / 16 kg )

 

Burpees over Kb ( modification: DONT JUMP OVER  KB )

 

 

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by SPOT

logo_usa_weightlifting.jpg