20
Mar
WOD 3/21
Warm-up
Heart racer
2 rds:
10 Pushups @ 3333
10 Ring Rows @ 3333
10 each Split Jumps
2 rds:
10 Pushups @ 3333
10 Ring Rows @ 3333
10 each Split Jumps
Strength
Superset the first 3 sets
Metcon
High intensity
Metcon (Time)
For Time:
21 CTB
21 Box Jumps 24/20″
15 CTB
15 Box Jumps 30/24″
9 CTB
9 Burpee Box Jumpovers 30/24″
21 CTB
21 Box Jumps 24/20″
15 CTB
15 Box Jumps 30/24″
9 CTB
9 Burpee Box Jumpovers 30/24″
Beginner
21 Ring Rows
21 Alternating Step Ups
15 Ring Rows
15 Alternating Step Ups
9 Ring Rows
9 no pushup Burpee Step Ups
21 Ring Rows
21 Alternating Step Ups
15 Ring Rows
15 Alternating Step Ups
9 Ring Rows
9 no pushup Burpee Step Ups
Recovery
Cooldown
Biceps, lats, chest
Biceps, lats, chest