Warm-Up:Row 500m
Dynamic Warm-up
WODs:
Strength:
Rest, make up missed strength day, or work on some technique
MetCon:
For Time with a 25# plate:
10 Band Sprints
20 Push-ups On/Off*
40 Swings
60 Sit-Ups
Ditch the plate and row 500m
*Starting with hands on the plate, do a push-up and land with hands off the plate, push-up and land with hands back on the plate. That = 2 push-ups.
10 Band Sprints
20 Push-ups On/Off*
40 Swings
60 Sit-Ups
Ditch the plate and row 500m
*Starting with hands on the plate, do a push-up and land with hands off the plate, push-up and land with hands back on the plate. That = 2 push-ups.
Endurance: Intervals
Run or Row:
4 min on, 3 min off
2 on, 30s off
1 on, 3 off
2 on, 30s off
4 on, done
Run or Row:
4 min on, 3 min off
2 on, 30s off
1 on, 3 off
2 on, 30s off
4 on, done
Pic: Sandbag Get-Ups
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