3/21/19 – WCE11
WARMUP Lateral Bounds Objective: Work Capacity 20m AMRAP 15 KB Swing (35/44/53)(18/26/35) 15 KB Squat (35/44/53)(18/26/35) 5 Laps 15 DB Push Press
Category: Conditioning
3/20/19 – WCE10
WARMUP Rowing Form Review Objective: Endurance and Work Capacity Each Section is 5m in length with a :30s transition. A: Row For
3/19/19 – WCE08 AND BSPWK4CHALLENGE
WARMUP :30s Row Intervals 6m Objective: Strength Capacity & Work Capacity Scoring NOTE: Coaches know your Strength. We will be making sure
3/18/19 – WCE08
WARMUP :30s Row Intervals 6m Objective: Work Capacity AMRAP 22 Rotations (100 Jacks/80 SU/40 DU) 20/15c Ass Bike 30 KB Swings (35/44/53)(18/26/35)
3/17/19 – WCE07
WARMUP 20 Hippity Hops Foam Roll Calves Objective: Work Capacity TABATA Hippity Hops Alt DB Clean and Press (20/35/50)(15/20/30) Row Ski :60s