Warm-Up:
Coach’s choice
Pre WOD prep:
Back squat 20 minutes to build to a heavy triple.
5,5,3,3,3
WOD
Spring Fever (for time)
1-mile bike
50 Thrusters(45,35)
30 Calorie ski
*If more than 10 athletes stagger the start by 6 minutes.
Post WOD:
Couch stretch. 2 minutes per side.
CFS Brief:
WLC Day 39
*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 4 people.
Complete 26.2 miles in 4 stages. 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.
245# heavy 3.
Spring Fever – 6:06 rx
Unbroken Thrusters
From the road in Kansas City:
Spring Fever
1 mile stationary bike
50 DB thrusters (20#)
30 tricep pull downs
8:51
Modified best I could from a hotel fitness center!
Got several funny looks doing the thrusters…
Breakfast Wednesday tomorrow! Meet at the box at 7:30 am. Everyone welcome!
Spring fever 6:24 Rx
(No redlining on the bike this time:-)
Nice work Ball game! Now tell the truth, were you looking in the mirror for your tricep pulldowns?
5:42 rx
💯 %
Love that!!
Heavy 3 @ 235
Spring Fever 7:04 RX
Nice job!
Back squat 275
Spring fever 6:33rx