Friday 2.17.17

Jonathon Shelton WOD 0 Comments

“PRIMER”

AMRAP 6 minutes
5 Thrusters (45/35)
5 Ring Rows
:30 Calorie Row -or- Bike
10 Pass Throughs

“CONDITIONING”

Performance/Fitness:
AMRAP 7 minutes
3-6-9-12..etc.
Thruster (100/65)
C2B Pull-ups

Core:
AMRAP 7 minutes
3-6-9-12…etc.
Thruster (65/45)
Jumping Pull-ups

“CONDITIONING”

Performance:
4 Sets:
AMRAP 3 minutes
20/15 Calorie Row
15/10 Calorie Bike
Max Effort 10m Shuttle Runs
REST 2:00

Fitness:
4 Sets:
AMRAP 3 minutes
15/12 Calorie Row
12/10 Calorie Bike
Max Effort 10m Shuttle Runs
REST 2:00

Core:
4 Sets:
AMRAP 3 minutes
12/10 Calorie Row
10/8 Calorie Bike
Max Effort 10m Shuttle Runs
REST 2:00

Leave a Reply

Your email address will not be published. Required fields are marked *