Check out Breaking Muscle’s latest podcast featuring Coach Mike! CLICK HERE!

WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 6
ODD: 45 Sec. Ring Plank
EVEN: 10 V-Ups + 20 Sec. Hollow Hold
WOD:
“INTERVAL 18.2”
3 x 750 M. Row w/ a 4 Min. Break
*4 Min. Cap. Per Row)
Break A Complete:
3 Rounds
15 S2O (135/95) (115/75) (95/65)
30 Double Unders (50 Singles)
Break B Complete:
50 Bar Facing Burpees
Break C Complete:
For Time:
30 S2O
90 Double Unders (150 Singles)
30 Bar Facing Burpees
*You only have 4 Min. to complete the work. Regardless of where you are at. You must get back on the rower at the end of the 4 Min. for parts A & B.
**Score = Total Meters Rowed + Times or Reps for parts A,B, & C.
FIT
SKILL:
EMOM 6
ODD: 45 Sec. Front Plank
EVEN: 10 V-Ups + 20 Sec. Hollow Hold
WOD:
3 Rounds
750 M. Row
15 S2O (95/65) (75/55) (65/45)
20 Double Unders (60 Singles)
25 Sit Ups
Recent Posts