Tuesday
Warm-up
Warm-up
3 SETS (6:00 CAP Get as far as you can…)
12 Alt Groiners
10 Push-Up to Pike
8 Cat Cows
1:00 Tuck Hold
12 Alt Groiners
10 Push-Up to Pike
8 Cat Cows
1:00 Tuck Hold
Extended Warm-up
Metcon
"ROWLING"
ON A 10:00 RUNNING CLOCK…
5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.
ON A 10:00 RUNNING CLOCK…
5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.
*Perform 1 Up-Down for every 5m above or below 100m
(No Measure)
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes. Don’t be afraid to scale.
Finisher
Metcon (Time)
FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**
*Fingers interlocked behind the head.
**Light weight optional
(Score is Time)
