SATURDAY 1.9
WARM-UP
AMRAP X 5 MINUTES
20 JUMPING JACKS
10 TUCK JUMPS
10 KB SWINGS
:30 GOBLET FRONT SQUAT HOLD
ROWLING (ON A 10:00 RUNNING CLOCK)
ATHLETES WILL TAKE 5-7 ATTEMPTS (DEPENDING ON TIME) TO ROW AS CLOSE AS THEY CAN TO GETTING EXACTLY 100 M ON THE MONITOR. FOR EVERY METER, OVER OR UNDER (+OR-), 100M WHEN THE MONITOR STOPS COUNTING, THEY MUST DO 1 BURPEE AND 2 SIT-UPS. FOR EXAMPLE, IF THE ATHLETE HIT 103M, THEY WOULD PERFORM 3 BURPEES AND 6 SIT-UPS.
WORKOUT
E3MOM X 15 MIN
MIN 1 - 10 CAL ROW/BIKE + 18 THRUSTERS (95/65)(55/35)
MIN 3 - 12 CAL ROW/BIKE + 15 THRUSTERS
MIN 6 - 14 CAL ROW/BIKE + 12 THRUSTERS
MIN 9 - 16 CAL ROW/BIKE + 9 THRUSTERS
MIN 12 - 18 CAL ROW/BIKE +6 THRUSTERS