Archive for March 10, 2013

Monday 20130311 Open Workout

Posted: March 10, 2013 by totactfit01 in Uncategorized

SCHEDULING UPDATE:  Due to Late Reporting on base, the 0600 Open class and 0700 On-Ramp class have been cancelled.  As of right now, the 1730 Open class is still on.  Sorry for any inconvenience.

 

Day 39 of the 100-Day Burpee Challenge!

New week, new numbers of burpees!

Strength:

Front Squat
3×3 @ 80% of Front Squat 1RM

Sets start every 2 min

Post weight used to Comments/LogWOD

WOD:

“Paladin”

10min AMRAP:
-15 GHD Sit-up
-15 KB Swing (2/1.5 for firebreathers) (1.5/1)
-Row 350m

Post rounds to Comments/LogWOD

Cash Out:

4X15 reverse hyper extensions

Increase weight each set

Firebreather Piece (done after class time):

Not for time: 3 Rounds

10 Strict Pull-ups
10 Dumbbell Shoulder Presses @ 45/25

BT

Big Shout Out to Bobby Tony who is also on a vacation out to somewhere sandy for a few months.  Stay safe brother.