Thursday, March 17
Nutrition Info Session - Saturday, 10:15A
Rebuild option available all day.
Today, we’re combining our Rebuild and Group Fitness into one, longer combined structure. Our Rebuild’ers will be moving slowly and not counting reps with some variations of movement. But…I think we’ll be able to rotate together and have plenty of room. Enjoy!
WOD
4 rounds, 1 min per station, for max reps of:
Dumbbell Floor Press, pick load
Rest 30 secs
Banded Overhead Tricep Extension
Rest 30 secs
Double Under
Rest 30 secs
Strict Pull-up
Rest 30 secs
Assault Bike Calorie
Rest 30 secs
Rotate immediately to the next station, the clock does not stop.
· Dumbbell Floor Press- choose a weight that you can move throughout the 1 min
· Strict Pull-ups- pronated, supinated or mixed
Rebuild Option
4 rounds, 1 min per station, for quality of:
Dumbbell Floor Press, pick load @21X1
Rest 30 secs
Banded Overhead Tricep Extension @20X1
Rest 30 secs
Abmat Situp @2111
Rest 30 secs
Strict Pull-up/Bent Over Row @2111
Rest 30 secs
Jefferson Curl @4442
Rest 30 secs