11
Mar
WOD 3/12
Warm-up
Heart racer
10 Inchworm + Down Dog
10 each Reverse Lunge + Knee Lift
10 light DB DL
10 light DB Curls
15 Scap Pullups
10 Inchworm + Down Dog
10 each Reverse Lunge + Knee Lift
10 light DB DL
10 light DB Curls
15 Scap Pullups
Metcon
Moderate intensity
Rest 2 min btw AMRAPs
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 DB Power Cleans 50/35#
10 Alternating DB Box Stepovers 24/20″
10 DB Power Cleans 50/35#
10 Alternating DB Box Stepovers 24/20″
Beginner
AMRAP 10
8 light DB PC
8 unweighted Alt. Step Overs
AMRAP 10
8 light DB PC
8 unweighted Alt. Step Overs
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Alternating DB FR Lunges 50/35#
10 HSPU
10 Alternating DB FR Lunges 50/35#
10 HSPU
Beginner
AMRAP 10
8 light Alt. DB FR Lunges
8 Box HSPU/Pushups
AMRAP 10
8 light Alt. DB FR Lunges
8 Box HSPU/Pushups
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 DB DL 50/35#
10 Pullups
10 DB DL 50/35#
10 Pullups
Beginner
AMRAP 10
8 light DB DL
8 Banded Pullups/Ring Rows
AMRAP 10
8 light DB DL
8 Banded Pullups/Ring Rows
Recovery
Cooldown
Posterior chain, forearms, quads
Posterior chain, forearms, quads