MADMAN AND BEAR
Warm-up:
Row 5 min.
15-9-6
Thrusters, Arch Hollow Swings, Sit-ups
Dynamic Stretch
WOD: SUM FUN
For Total Calories Rowed
With a partner take turns rowing 3 min. For a total of 42 min. (7 times each).
During the 3 min. when you are not rowing you must complete
1 Round of:
7 Thrusters 95/65
7 Pull-ups (C2B Pull-ups for those who want the added challenge.)
7 Burpees
Rest time is earned during the 3 minutes that you do the thrusters, pull-ups and burpees.
There is no specified transition time, so athletes must coordinate the transitions at the end of the 3 minute segments.
Icing:
Ring Dips (10)4
KOT – Back Extension 20 Reps
KOT – Poliquin Pulse on Slant Board – 25 to 50 reps each leg
CEC22.1 INFO
Make sure each of your goals meet the above criteria?
You wrote your fitness goals on your WEEK 2 CEC22.1 Scoresheet. Now you will write them on the garage door for all to see. When your goals are made public you have a much greater probability of success. You will need to write your goals in that SMART format this time however. Please write them neatly on the panels of the door just below the word “GOALS”, using a dry erase marker. Be sure to include your name.