Friday
Fitness
EMOM
20 min EMOM
min 1-30 seconds box jump (step down)
min 2-Single unders 30 seconds
min 3-30 seconds row
min 4-Rest
WOD
“Yoda”
3 rounds for time
12 kettlebell snatches (6/arm) (35/26)
12 ring rows
Performance
EMOM
20 min EMOM
min 1-15 box jump overs (24/20)
min 2-30 double unders
min 3-10/8 calorie row
min 4-Rest
WOD
“Yoda”
3 rounds for time
12 kettlebell snatches (6/arm) (50/35)
12 ring rows (feet on box)
Competition
EMOM
20 min EMOM
min 1-20 box jump overs (24/20)
min 2-50 double unders
min 3-15/12 calorie row
min 4-12 burpees to 6″
WOD
“Yoda”
3 rounds for time
12 kettlebell snatches (6/arm) (70/53)
6 ring muscle ups
This is the first workout of our “Star Wars” theme. We are starting the day with some steady aerobic work in an Every Minute on the Minute Form. For the Fitness you should be working for 30 seconds and resting for 30 seconds the whole time. The performance should be getting done with their work with a little time to rest so if you are not finishing the reps in the minute then cut the reps for the remainder. The workout is meant to be a short sprint and the snatches should be done from the hang.
0Comments