Wednesday – May 16, 2018 (20180516)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

500m Row

At 4 minute mark begin:

15 minute AMRAP

5 Wall balls

5 Push up

5 Knee Raise

10 Wall balls

10 Push up

10 Knee Raise

15 15 15 Etc.

At 22 minute mark begin:

500m Row

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[tab]Level 2

500m Row

At 4 minute mark begin:

15 minute AMRAP

5 Wall balls 14/10

5 Push up

5 L-Raise

10 Wall balls

10 Push up

10 L-Raise

15 15 15 Etc.

At 22 minute mark begin:

500m Row

[/tab]

[tab]Level 3

500m Row

At 4 minute mark begin:

15 minute AMRAP

5 Wall balls 20/14

5 Push up

5 Toes to bar

10 Wall balls

10 Push up

10 Toes to bar

15 15 15 Etc.

At 22 minute mark begin:

500m Row

[/tab]

[tab]Level 4 Rx

500m Row

At 4 minute mark begin:

15 minute AMRAP

5 Wall balls 20/14

5 Push up

5 Toes to bar

10 Wall balls

10 Push up

10 Toes to bar

15 15 15 Etc.

At 22 minute mark begin:

500m Row

 

[/tab]

[tab]Motivation

[/tab]

[tab]Strength

If appropriate and new to the strength program, Deadlift 1RM

If Deloading, 5 OHS EMOM

[/tab] [/tabcontent] [/tabs]

Mobility:  Couch stretch 2 min/side

 

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Thursday July 9th, 2020 (20200709)

Level 1 For time: 150 Kettlebell Swings, 26/18#  Level 2 For time: 150 Kettlebell Swings, 35/26#  Level 3 For time: 150 Kettlebell Swings, 53/35#  Level