Monday 3/31/14

FITNESS:
A. Three sets of:
DB Shoulder Press 20X1; 5-7
Rest 90 seconds
db step-ups @2111; 6-10/leg
Rest 90 seconds
db bent over row @3110; 8-12; rest 30 sec btw arms
Rest 90 seconds
B. For time:
1000 Meter Row
20 KBS 24/16kg
20 Burpees
20 Goblet Squats 24/16kg

SHE:
(Open 14.5 Redo if needed)
1 min AD
1 min row
1 min single unders
1 min jog
1 min crawl
1 min plyometrics
x 6
– all easy pace

BEING:
(Open 14.5 Redo if needed instead of today’s wod)
A. emom – BS @ 20X1; 50-60% 1RM x 2-3 – 6mins
B. emom – 12 min
odd – 8-12 KBS russian 2/1.5pd
even – 6-8 kipping HSPU
+
for time:
50 m hi prowler moderate
Crawl 50m
50 m hi prowler moderate
Crawl 50m
50 m hi prowler moderate

Notes:
– focus on tempo and move quickly
– emom work focus on breathing during the movements and recovery btw sets
– work on coordinating the kip in the HSPU to do TnG HSPU
– crawl is on feet and hands

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