Tuesday, March 29
Rebuild option available all day.
XT Strength: 5:30pm
Pisgah Kids: 3:30pm
Strength
Alt EMOM 18 mins: Single Arm Rotational Landmine Press and Cozy Leg Lifts
Every 1:30 for 18 mins, alternating between:
8 L Arm Rotational Landmine Press, pick load @22X1
8 R Arm Rotational Landmine Press, pick load
8 L Cozy Leg Lifts @2114
8 R Cozy Leg Lifts
WOD
3 rounds, 2 mins each, for max reps of:
Row, 300/250 m
max reps in remaining time Strict HSPU (Dumbbell Push Press, pick load)
Rest 2 mins between each round.
Rebuild Option
3RFQ
Alternating SA DB Push Press x 8-10/each @31X1
Alternating DB Suitcase Walking Lunges x 8-10/each @2111
Weighted Sit-Up (or GHD Sit-Up) x 20 @3111
XT Strength
Every 1:30 for 3 mins: Behind-the-Neck Press-in-Split
5 Behind-the-Neck Press-in-Splits, pick load
Every 1:30 for 3 mins.
Every 2 mins for 20 mins: Pause Split Jerk
2 Pause Split Jerks, pick load
Every 2 mins for 20 mins.
Sets 1-2: 65% 1RM
Sets 3-4: 70% 1RM
Sets 5-6: 75% 1RM
Sets 7-10: 80% 1RM
Pause 2 secs in the dip and 2 secs in receiving each rep.
3 RFQ
Landmine RDL x 8-10/each
Plank Walk 12’ (1 mat, lengthwise, down and back)
Barbell Roll Out x 3-5