Sunday, March 9
March 8, 2014
Tuesday, March 11
March 10, 2014

IMG_3270

 

Warm-Up
2 Rounds of
30 High Knees in Place (15/side)
15 Squats
20 Mountain Climbers (10/side)
10 Overhead Band Pull-Aparts

Mobility
1 minute/side of Single Leg Flexion w/ ER Bias (AKA, Runner’s Lunge)
1 minute/side of Band Overhead with External Rotation (BaSL p. 258)

Prep
1 x 5 DB Front Squats + 3 Dive Bomber Push-Ups
1 x 5 DB Push Press + 3 Plank-to-Squats
1 x 5 DB Thrusters

Met-Con 1
EMOM, 12 Minutes, alternating between (6 rounds each):
10 Burpees
10 DB Thrusters*

* weight options: M = 1/2 BW combined; W = 1/3 BW combined. However, should be able to complete 10 thrusters unbroken through the first 4 rounds of thrusters

Met-Con 2
8 Minute AMRAP of
12 Alt Lunges*
8 Push-Ups
6 Toes-to-Bar**

* scale up to 8 Alt Pistols
** scale down to V-Ups

0 Comments

  1. Katie says:

    Burpees. Neat. Is this preparing us for the return of 7 minutes of burpees in 14.3??!? That one was too hated not to make a comeback soon.

    I started with 10# DB and did thrusters for the first time in many months. Around the third round I felt a little twinge in the lower back so I switched to 15# push presses.

    My push-ups weren’t great during met-con 2. Hmmm. I have NO IDEA why….. 🙂

  2. Jessi B says:

    love love love this picture of dian!