15
Mar
WOD 3/15
Hamstring/Shoulder01
400m Run
Then 2 rds:
30 sec each Forward/Back & Lateral Line Jumps
10 Forward/Back & Side to Side Leg Swings
Sampson Lunges down
Crab Walk back
10 Pushup Shoulder Taps
10 Side Plank Ups
Then 2 rds:
30 sec each Forward/Back & Lateral Line Jumps
10 Forward/Back & Side to Side Leg Swings
Sampson Lunges down
Crab Walk back
10 Pushup Shoulder Taps
10 Side Plank Ups
Strength
Superset
Metcon
Moderate intensity
Metcon (Time)
With a partner alternating rounds:
20-18-16-14-12-10-8-6-4-2
Cal Row
20-18-16-14-12-10-8-6-4-2
Cal Row
Partner 1: 20 cal while P2 rests
Partner 2: 20 cal while P1 rests
P1: 18 cal
P2: 18 cal
Etc…
Partner 2: 20 cal while P1 rests
P1: 18 cal
P2: 18 cal
Etc…
Recovery
Cooldown
Posterior chain, chest
Posterior chain, chest