Thursday, January 21st

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: Plank Magic

Plank Hold for Max Time (record you best time now and retest again next week)

2 Rounds of

Plank Scorpion x 20

Plank with Hip Dips x 20

KB Good Mornings x 20

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Practice: Over-head KB Standing March

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Strength: Power Clean 15x1

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WOD: Teams of 2 Athletes

5k Row

Athlete 1: Row ~ Must Swap after 500 meters

Athlete 2: AMRAP before the 500 meter swap

8 Alternating KB Snatches

8 Pushups

8 Burpees

8 Situps

*Athletes must swap at each 500 meters rowed

**Score = Row time - rounds completed

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Endurance: Meet at ECF @ 530 am

On The Minute x 6 Rounds

Minute 1: 8 KBS + 6 - 10 meter sprints

Minute 2: 8 Burpees + 6 - 10 meter sprints

Minute 3: Row 12/10 Calories

Minute 4: 8 KB Deadlifts + 6-10 meter sprints

Minute 5: 8 Burpees + 6 - 10 meter sprints

Minute 6: Row 12/10 Calories