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Saturday, 6/10/17

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Bike, Row or Run x 3:00

Warm-up = Coaches Choice

Teams of 3, each athlete completes all reps at each station in conga line style before moving on to the next station. If any athlete finishes the reps before the station ahead of them is clear, they must rest until the athlete ahead moves on. Score is the time it takes all 3 athletes to complete all stations.

Athlete #1 begins on the rower while #2 and #3 wait behind rower. When #1 finishes the row, #2 begins their row, while #1 moves to the next station, continuing this way until they reach the middle station (RX1 = Man Makers; RX2 = Front Squat/Jerks). At the middle station, athlete #1 must wait for #2 and #3 to catch up. Then, with one working, two resting, the 3 athletes will evenly split up the 30 reps at that station, before completing the second half of the course in the same fashion as the first half.

RX1
Row 200m

DB Push Press x 20

Ab Mat Sit-up x 20

Reverse Lunge x 20

Push up x 20

Man Maker x 30 (At this station only, the reps are split evenly between all 3 athletes)

Push up x 20

Reverse Lunge x 20

Ab Mat Sit-up x 20

DB Push Press x 20

Row 200m

 

RX2

Row 300m

Push Press x 30 (65/95#)

Weighted Sit-up x 30 (30/40#)

Goblet Hold Reverse Lunge x 30 (35/53#)

Push up x 30

Front Squat/Jerk Complex x 30 (95/135#) = FS x 2 + Push or Split Jerk x 1 (At this station only, the reps are split evenly between all 3 athletes)

Push up x 30

Goblet Hold Reverse Lunge x 30 (35/53#)

Weighted Sit-up x 30 (30/40#)

Push Press x 30 (65/95#)

Row 300m