Wednesday
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 12 Step-Ups + Max Groiners
MIN 3 – :45 Push-Up to Pike
MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows
MIN 1 – :45 Row @ Mod Pace
MIN 2 – 12 Step-Ups + Max Groiners
MIN 3 – :45 Push-Up to Pike
MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows
Workout
“STRAIGHT 100.” (Time)
FOR TIME
25/20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row
25/20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row
(Score is Time)
KG WB: (9/6)|(6/5)
NOTE: Last Seen 2/23/2022
Post-Workout Strength
Metcon
3 SETS
:30 Hollow Body Hold
8/8 Box Piked Around the World Steps
:30 Wall or Free Standing HS Hold
:30 Hollow Body Hold
8/8 Box Piked Around the World Steps
:30 Wall or Free Standing HS Hold
-Rest As Needed b/t Sets-
(No Measure)
