Wednesday 3 Rounder

Sep 22nd, 2021

Category: Uncategorized

Wednesday 3 Rounder

Emily

Outdoors Primarily
Please do not park in the lot

Mobility tonight at 7pm

Warm Up
EMOM8
1. 15|12 Cal Row
2. 10 Sandbag Pause Squats
3. 10 Burpees Over the Rower (Jump or Step)
4. 14 Sandbag Hug Step-ups

Strength
E3MOM15
5 Tempo Back Squats
3-2-X-1*

*3 second negative, 2 second pause, explode up, 1 second at the top

We will primarily be working outside but if you would like to work inside with a mask on a rack, you are welcome to.

WOD
3 Rounds
500m Row
20 Box Jump Overs
300m Sandbag Run 4|3

Rest 1 Minute

Level 2- 200m sandbag Run
Level 1- Step-up and over, unweighted run

Extra Work
EMOM 15
1. 50’’ Handstand Walk
2. 12/10 Calorie Ski
3. 15 GHD Sit Ups

ADV – 100’ HSW/Med Ball GHD (14/10)

Scale HSW with one of the following
-:40 of Attempts
-3 Wall Climbs
-:40 Handstand Hold against the wall