Wheels are Spinning

8
Jan

Wheels are Spinning

Regular class Challengers
SKILL – Push Press/Push Jerk/Split Jerk SKILL- Rowing/Dumbbell Shoulder to Overhead/Jump Rope
STRENGTH STRENGTH
Push-Press/Push-Jerk/ Split-Jerk Every 3 Minutes for 4 Rounds
5-5-5-3-3-3-1-1-1 Row 15/12 Calories / 10 DB Shoulder to Overhead
*Push Press the 5’s, Push Jerk the 3’s, and Split Jerk the 1’s
METCON METCON
16-min EMOM 16 Minute EMOM
Station 1: Row/Bike Station 1: 12/10 Calories – Bike or Row
Station 2: Double-Unders Station 2: 30 Single Unders
Station 3: DB S2OH Station 3: 10 DB STOH
Station 4: Sit-ups Station 4: 10 Abmat Situps
L1: 17/15 cal row, 40 Double-Unders, 15 S2OH (50/35), 12 GHD
L2: 17/15 cal row, 35 Double-Unders, 15 S2OH (35/20), 10 GHD
L3: 15/12 cal row, 40 singles or 1/2 Double under attempts + Singles, 15 Ab-mat Sit-ups, 12 S2OH (20/15)

Leave a Reply