WOD

Fuhgetabout Saturday 🙂

The Workout:

Coaches Choice!

“Horton” LCF as Rx’d

3 Rounds:

9 Bar Muscle-ups

11 Sumo DL High Pulls 125/85

Carry a sandbag or medball to the danger shack and back

OR

“Tyler”

5 Rounds:

7 Ring Muscle-ups

21 Sumo Deadlift High-Pulls (95/65)

Rowing:

7 Rounds 250m, rest 1 Minute

The Workout:

3 Rounds each for time, rest as needed:

25 KB Swings 53/35 and 400m Run

Rowing:

Max Cals in 4 minutes

Rest 4 Minutes

Max Cals in 3 Minutes

Rest 3 Minutes

Max Cals in 2 Minutes

Rest 2 Minutes

Max Cals in 1 Minute

Rest as long as you like 🙂

The Workout!

Overhead Squat for 5 RM

Rowing:

5 Rounds:

30 Mountain Climbers, 15 Calories rest 1 minute

The Workout:

Hanging Deadlifts 5×10

Bent Over Rows 5×10

Reverse Hypers/GHD/45 Deg etc. 5×10

Rowing:

4 Rounds of:

660m

Rest 4 minutes each!

The Workout:

Max Rounds in 8 Minutes of

8 Dips

8 Thrusters 95/65

Rowing:

Max Meters in 6 Minutes.  This should be bad.

Happy post Mother’s day y’all!!  I hope you had fun 🙂

The Workout:

“Ledesma”

20-min AMRAP:

5 Parallette HSPU

10 Toes-thru-Rings 15

Medball Cleans (20/14)

Rowing:

MAX the WATTS!

-then-

Work 75% of best Watts, try for :30 seconds.  If it’s hard and close, repeat 5x with 2 minutes rest.  If it’s way too hard, back it down to 65% or something that is hard and that works for :30 seconds-ish.  If you can find a groove there, work to REDUCE your stroke rate and maintain the wattage.