Warm-Up:
Coach’s choice
Pre WOD prep:
Prep the movements
WOD:
Spring Loaded
3 (5) minute rounds. Rest 5 minutes between rounds.
Round 1
30 Wallballs (20,14)
30 Single-arm dumbbell push jerks Option 1(50,35) Option 2 (40,25) Option 3 (30,20)
Max Calorie Ski with remaining time.
*Dumbbell push jerks must be even on each side. You may switch hands as you wish.
Round 2
26 Wallballs (20,14)
26 Single-arm dumbbell push jerks Option 1(50,35) Option 2 (40,25) Option 3 (30,20)
Max Calorie Ski with remaining time.
*Dumbbell push jerks must be even on each side. You may switch hands as you wish.
Round 3
20 Wallballs (20,14)
20 Single-arm dumbbell push jerks Option 1(50,35) Option 2 (40,25) Option 3 (30,20)
Max Calorie Ski with remaining time.
*Dumbbell push jerks must be even on each side. You may switch hands as you wish.
*Your score for this WOD is your total calories in the ski in all 3 rounds
Post WOD:
Mobility coach’s choice
CFS Brief:
*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.
Spring Loaded: 56 Total Calories | 14# WB to 9′ Target | 25# DB
Round 1: 15 | Round 2: 17 | Round 3: 24
This workout was a great opportunity for me to approach the workout with an open mind and just try to keep myself moving. The wall balls and ski erg made for some fine book ends to this triplet 🙂 Thanks Hanna for the cues during the push jerk!
41 rx
39 rx
51 rx
131 rx
Spring Loaded 106 RX
R1 – 37
R2 – 33
R3 – 36