4
Mar
WOD 3/5
Warm-up
2 rds:
20 cal Row
10 Pushup + down Dog
10 each Split Jumps
10 each leg Single Leg Glute Bridges
20 cal Row
10 Pushup + down Dog
10 each Split Jumps
10 each leg Single Leg Glute Bridges
Metcon
Moderate intensity
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
50/35 cal Row
25 HSPU
50 Box Jumps 24/20″
25/20 cal Row
150 Double Unders
25 STOH 115/75#
50/35 cal Row
25 HSPU
50 Box Jumps 24/20″
25/20 cal Row
150 Double Unders
25 STOH 115/75#
Beginner
AMRAP 30
35/20 cal Row
20 Box HSPU/Pushups
35 Step Ups
20/15 cal Row
300 Single Unders
20 Light STOH
AMRAP 30
35/20 cal Row
20 Box HSPU/Pushups
35 Step Ups
20/15 cal Row
300 Single Unders
20 Light STOH
Recovery
Cooldown
Upper body
Upper body