Monday- March 26th

March 25, 2018

Weekly Warm-Up: 10 min. AMRAP

*Mobilize - Passthroughs

*200m row/200m run

*10 OHS w/PVC

*10 kb swings

*10 good mornings

*10 Samson lunges

*10 huggers/skiers

 

 

A1. 18.5 Warm-ups

 

 

3 movements: DO THEM!

 

 

 

A2. 3 Rounds

5 light thrusters

5 strict or negative pull-ups

 

 

B. WORKOUT 18.5

 

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups


This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

 

VARIATIONS

Rx’d: (Ages 16-54)

Men use 100 lb. Women use 65 lb. 

Scaled: (Ages 16-54)

Men use 65 lb., perform jumping chin-over-bar pull-ups

Women use 45 lb., perform jumping chin-over-bar pull-ups 

Masters 55+:

Men use 65 lb., perform chin-over-bar pull-ups

Women use 45 lb., perform chin-over-bar pull-ups 

 

 

 

C. Group Mobility/Stretching/Socializing

Shoulders/Hips/Quads

 

 

**Nutrition Challenge DO-er's: Way to go! You are done! PLEASE REPORT YOUR SCORES AND WEIGHTS TO RICHELLE ASAP! text: (435-760-5825)  or email: arcie03@gmail.com

Stay tuned for End-of-challenge Celebration info!

 

**This month we are focusing on Rowing technique.  Thursdays will be designated to practicing our technique.

 

 

 

 

 

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