Tuesday, March 1

Rebuild option available in classes today.

XT Strength: 5:30pm

Pisgah Kids: 3:30pm

Strength (all athletes)

Alt EMOM 24 mins: Single Arm Banded Dumbbell Rows, Ring Dip Holds, Ring Support Holds, and Jefferson Curls

Every 1:30 for 24 mins, alternating between:

15 L Arm Banded Dumbbell Rows, pick load @2111

15 R Arm Banded Dumbbell Rows, pick load

1x [ Ring Dip Hold, 30 secs + Ring Support Hold, 15 secs ]

Ring Dip Hold + Ring Support Hold- hold the ring dip position for 30 secs, rest for 15 secs, then hold the top of a ring support for 30 secs

5 Jefferson Curls, pick load @4442

• Single Arm Banded Dumbbell Rows

• Jefferson Curl

WOD

Run : 3x 800 m, rest 2 mins

Each for time:

Run: 3x 800 m

Rest 2 mins between efforts.

Rebuild Option (in lieu of WOD)

3 RFQ

10 Landmine Single Leg RDL R @ 3111
10 Landmine Reverse Lunge R
10 Landmine Single Leg RDL L
10 Landmine Reverse Lunge L

30 Russian Twists after each round

XT Strength

Clean 5-4-3-2-1

Overhead Squat 8-6-4-4-2

3 RFQ

20 Russian KB Swings

1 min each side – Turkish Get-Up

5 Broad Jump

As the machine comes open, accumulate 20-30 GHD Sit-Ups (Medball Sit-Ups)