It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet
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Warm-Up:
Coach’s choice
It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet
Pre WOD prep:
Prep the movements
WOD:
“Captain Insano”
AMRAP 20
20 Dumbbell snatches (50,35)
30/21 Calorie row
40 Ab-mat sit-ups
50 Double unders
Option 2:
AMRAP 20
20 Dumbbell snatches (40,25)
30/21 Calorie row
40 Ab-mat sit-ups
50 Double unders
Option 3:
AMRAP 20
20 Dumbbell snatches (30,20)
30/21 Calorie row
40 Ab-mat sit-ups
50 Double unders
Option for double unders:
1. 50-speed steps
2. 75 single unders
Post WOD:
Lax ball calf smash 2 minutes per side.
CFS Brief:
WLC Day 38
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 6 people.
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.
Captain Insano: 3+44 | 25# DB | 50 Speed Steps
Went moderate on the DB so I could really focus on getting under the snatch while keeping the sets unbroken. Great combination of movements!! Thanks Hanna!!
Captain Insano: 3+22 | 20# DB, singles, mix of abmats and shoulder taps in rounds 2+3 (20/20)
I was able to keep the snatches unbroken in all rounds and they felt good throughout. I have a tailbone injury from Pilates so I broke my abmats into sets of abmats and shoulder taps so I wouldn’t completely destroy it as it’s just starting to feel better. I need to add gel padding in my leggings 🙂
3 + 22 rx
3+61 RX (481 reps)