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TUESDAY 20210223

Warm-up

For 2:00 on a Bike/Rower:
:20 Easy Pace / :10 Hard Pace

10 Waiter Bows
10 Leg Swings Front/Back Side/Side
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/leg
10 Scorpions
Seated Forward Fold Stretch
Calf/ankle Stretch on Rig


Strength and Skill

For Time (two separate heats when required):
100/70 Calorie Row on C2 Rower (As Fast As Possible)


FITNESS 20210223

As many rounds and reps as possible in 10 minutes:
3 Russian Kettlebell Swings (53/35#)
3 Lateral DB Hops (50/35#)
6 Russian Kettlebell Swings
6 Lateral DB Hops
9 Russian Kettlebell Swings
9 Lateral DB Hops
…continue to add 3 reps to each set until the 10 minutes are over.

Score = the number of reps you completed (both movements)+ the number of reps completed in the round you did not finish. I.e. finishing the round of 12 and getting 4/15 swings in round of 15 = score of 12+4.

Scoring: Rounds + Reps


PERFORMANCE 20210223

As many rounds and reps as possible in 10 minutes:
3 Deadlifts (185/125#)
3 Box Get-overs (24/20″)
6 Deadlifts
6 Box Get-overs
9 Deadlifts
9 Box Get-overs
…continue to add 3 reps to each set until the 10 minutes are over.

* Get-overs = jump over, step over, jump up step down, whatever–just get over the box with only feet touching.

Score = the number of reps you completed (both movements)+ the number of reps completed in the round you did not finish. I.e. finishing the round of 12 and getting 4/15 deadlifts in round of 15 = score of 12+4.

This workout is inspired by Hunter Thornton’s love for deadlifts. Donate to make him do burpees at this link:
interland3.donorperfect.net/weblink/WebLink.aspx?name=E345640&id=11

Scoring: Rounds + Reps


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