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WOD 20170320

19
Mar

WOD 20170320

Skills and Drills

25 Minutes Athlete choice skills & drills

Metcon
EMOM for 24 minutes (6 sets of each):
Minute 1 – 20/15Calories of Airdyne Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (55/35)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups


Base Camp

Skills and Drills
E2MOM for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg

Metcon
EMOM for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Airdyne Bike (or 150/100 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups

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