Thursday March 16

March 15th, 2017

Strength / Skillwork

None today


4 Rounds of:

  • 12 Bent-over Banded skier pull
  • 12 Strict Dips (struggle with these to gain strength)
  • 12 Windshield Wipers (hanging or Lying down)
  • 12 Pistol Squats (1-ct) add weight if able
  • :30 Squat Sit OR Wall Squat Hold (maintain posture in both) Subtract 2 Reps or :05 each Rounds, Decrease Reps as needed.

Pace it! Rest between each exercise.

Bent-over Banded skier pull : from a low position with a band, face the upright that is banded, bend over at the hip and do a 2 handed grab on the band (1 strap per hand) and pull back with straight-ish arms to your hips.


Be mindful that 17.4 is tomorrow.
18:00 AMRAP

  • 10 DB Push-press, 20s/15s
  • 10 Bench Dips
  • 10 Lying Windshield Wipers (1-ct)
  • 20 Air Squats