Mar. 25th, 2014 - Tuesday

Parkland

Warm Up

1 minute ME – Burpees

1 minute ME – KBS (53#/35#)

1 minute ME – Mtn Climbers 

1 minute ME – KBS (53#/35#)

Midline

1a) 3 x 15 – Hollow Rocks

*rest 60-90 seconds

1b) 3 x 15 – Supermen

*rest 60-90 seconds

Conditioning

AMRAP in 12 minutes of:

60 Single Unders

30 OH Lunges (45#/25# plate)

15 KBS (53#/35#)

SUBU

Warm Up

1 minute ME – Burpees

1 minute ME – KBS (53#/35#)

1 minute ME – Mtn Climbers 

1 minute ME – KBS (53#/35#)

Midline

1a) 3 x 15 – Hollow Rocks

*rest 60-90 seconds

1b) 3 x 15 – Supermen

*rest 60-90 seconds

Conditioning

AMRAP in 12 minutes of:

30 Double Unders

20 OH Lunges (75#/55#)

4/3 Bar MUs

North Shore

Warm Up

Row 1,000m 

*rest 1 minute

Row 750m

*rest 1 minute

Row 500m

*rest 1 minute

Row 250M

Strength 

“RSR” (W6D3)

Back Squat

1 x 2 @ 70%

1 x 2 @ 75%

1 x 1 @ 105%

Conditioning

AMRAP in 12 minutes of:

30 Double Unders

20 OH Lunges (75#/55#)

4/3 Ring MUs

Chelsea facing her friend / enemy the medbal

Chelsea facing her friend / enemy the medbal