March 21st, 2018

WEDNESDAY

Fitness:

“A. Warmup
McGill Big 3
Bird dog 5 per side w/ 5 sec hold
Side Plank 30 sec per side
McGill Curl up 5 per side
x 3 sets
+
2-3 sets based off of skill level
5 SA OHS w/ DB/KB (per side)
10 DB Thruster w/ moderate weight
2-7 Upper Body Pulling(Pullup, C2b, Ring Row, Jumping Pullup)
+
EMOM for 12 min
5 Thruster
5 Pullup
5 BF Burpee
”

Competition:

“A. Warmup
McGill Big 3
Bird dog 5 per side w/ 5 sec hold
Side Plank 30 sec per side
McGill Curl up 5 per side
x 3 sets
+
2-3 sets based off of skill level
5 SA OHS w/ DB/KB (per side)
10 DB Thruster w/ moderate weight
2-7 Upper Body Pulling(Pullup, C2b, Ring Row, Jumping Pullup)
+
EMOM for 12 min
5 Thruster
5 Pullup
5 BF Burpee”