Tuesday 3/12/19

March 11th, 2019
by:

Specialty Classes Today

Yoga – 7:30pm – 8:30pm

Today you will do either the Strength/Skillwork or the WOD/Elements.

Strength / Skillwork

Jump rope work

Bench Press & Front Squat
10-8-5-5-8
40-55-75-85-65%

Muscle-up Skillwork/Progressions

WOD / Elements

Burn! 26

Chipper & 1/2 Chipper & 1/4 Chipper (45:00 CAP)
72/36/18 – KB Revolutions (Alt. every 8 reps)
64/32/16 – Mt. Climbers (1-ct)
56/28/14 – MB Russian Twist
48/24/12 – SB Bent-over Chest Throw
40/20/10 – Calorie Row
32/16/8 – 1-arm DB Overhead Squat
24/12/6 – Dips
16/ 8 / 4 – Clapping Push-ups
8 / 4 / 2 – Box Jumps
(630 total reps)
Solid Yellow WOD w/ possible spikes to Red during Row and Box Jumps.
Rx+: 35/25# KB, 20/14# MB, 20/16# SB, 40/30# DB, BW Dip, 36/30″ Box
Rx: 20/15# KB, 14/10# MB, 16/10# SB, 20/15# DB, Bench Dip, Push-ups, 30/24″ Box

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