Feb. 18th, 2014 - Tuesday

Parkland

Warm Up

3 Rounds

10 Shoulder Open/Close

10 Hollow Rocks

200m Run (backwards, forwards, shuffle)

Skill

10-15 Minutes of HS Walks/Holds

Conditioning

3 RFTWT

100m Farmer Carry (53#/35#)

15 V-ups

30 Ball Slams 

45 Double Unders 

*rest 1 minute between rounds

SUBU

Warm Up

3 Rounds

10 Shoulder Open/Close

10 Hollow Rocks

200m Run (backwards, forwards, shuffle)

Skill

10-15 Minutes of HS Walks/Holds

Conditioning

3 RFTWT

100m Pinch Grip Farmer Carry (45#/25#)

15 TTB

30 KBS (53#/35#)

*rest 1 minute between rounds

North Shore

Warm Up

7 Minute EMOM

From 0:00 – 5:00

2 C&J @ 70%

From 5:00 – 7:00

AMRAP C&J @ 70%

Strength 

RSR [W2D1]

Back Squat

1 x 2 @ 70%

1 x 2 @ 75%

6 x 4 @ 80%

Conditioning

3 RFTWT

400m Slosh Pipe Run 

15 TTB 

30 KBS (70#/53#)

*rest 1 minute between rounds 

**Limited to 4 people per class

Muffs Burpee.JPG