Wednesday. 3.11.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 1:00 of jump rope. 2 rounds of double under practice :30 work/:30 rest. 20 mountain climbers (alternating legs). 400m run.

REVIEW: Farmer’s Walk. Mountain Climbers.

S: 400m KB Farmer’s Walk on the Pine Grinder. 70/53 per arm.  This workout has a 10:00 cap.
LI: KB or DB weight of choice.

C: For time:
100 double unders
100 mountain climbers (alternating legs)
1 mile run
100 mountain climbers (alternating legs)
100 double unders

THIS WORKOUT HAS A 25:00 CAP.

LIII: 75 double unders.
LII: 50 double unders.
LI: 50 double unders (attempts count) or 2:00 of single unders/toe taps to a plate. 50 mountain climbers (alternating legs). 800m run/walk.

PWMOB: Full body rollout.

Advanced: Wear a 20# vest.

Endurance: None

The Mar: Accumulate 20:00 of walking today.

CTF M2B:

S: 400m farmer’s walk at weight of choice.

C: For time:

60 Calorie Row
60 mountain climbers (alternating legs)
1 mile run/walk or distance of choice
60 mountain climbers (alternating legs)
60 Calorie Row

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