Warm up: 25 min
5 Rounds For Distance: :50 Row – Rest :10 :40 Row – Rest :20 :30 Row – Rest :30 :20 Row – Rest :40 :10 Row – Rest :50 NOTES
Pre-Workout: EMOM 10: 3 Weighted Pull up RX AMRAP 7: 7 Box Jumps (30/24″) 7 Chest-to-Bar Pullups INTERMEDIATE AMRAP 7: 7 Box Jumps (24/20″) 7 Pullups BEGINNER AMRAP 7: 8 Box Steps (24/20″) 7 Ring Rows Competition: 60 min Warm up: 25 min see above Workout 1: 8 min EMOM 7: 1-7 Muscle Up – All unbroken sets, adjust numbers throughout. NOTES
Workout 2: 15 min 5 Sets For Load: 3 Weighted Weighted Pull up NOTES
Workout 3: 7 min Today's RX WOD Stretching: 5 min 3 Sets: :30 Calf Stretch / Side :30 Banded Shoulder Stretch / Side :30 Foam Roll Quads
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
March 2024
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