Thursday – 2/27/2020 (Sweat WOD Included)

The Workout for Thursday is:

MOBILITY/MAINTENCE
We will spend 15 minutes working on mobility and better movement patterns
*Coach’s Choice.

METCON
In teams of 2…
AMRAP x 12
Partner 1:
-5 Double KB Swings
-5 Double KB Cleans
-5 Double KB Front Squats
-5 Double KB Jerks
Partner 2:
-Plank Hold OR Hollow Hold
*Something new/different for a lot of us. Partners switch after a full round is completed. Choose your weight based on your skill level with the KBs. You can sub out the KBs for DBs if you’d like. Just perform DL/PCL/FSQ/J complex. Great day to work some skills with odd objects. Have fun!

SWEAT-CON
AMRAP x 16 minutes
-3 Cal Bike
-3 Burpees
-6 Cal Bike
-6 Burpees
-9 Cal Bike
-9 Burpees
-12/12, 15/15, Etc….

~Rest 3 minutes~

Every 2 minutes, for 16 minutes. (8 rounds)
Alternate between
1.) 35/25 Cal Row
2.) 90 sec AMRAP of:
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Engine Builder]
Make up a missed piece from the week.