Thursday 3/2/23

by kjones | Mar 1, 2023 | Workout of the Day |

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am

Fitness

Metcon
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Rest 1 min
30 KB Swings
30 Box Jump Ups
800 Meter Run
30 Air Squats
Rest 2 min
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
20 Sec Hollow Hold on the ground
8 Pull Ups of butterfly or kipping

Aim

Metcon
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Rest 1 min
30 KB Swings
30 Box Jump Ups
800 Meter Run
30 Air Squats
Rest 2 min
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
20 Sec Hollow Hold on the ground
8 Pull Ups of butterfly or kipping

Sport

Metcon
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Rest 1 min
30 KB Swings
30 Box Jump Ups
800 Meter Run
30 Air Squats
Rest 2 min
20 KB Swings
20 Box Jump Ups
400 meter run
20 Air Squats
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
20 Sec Hollow Hold on the ground
8 Pull Ups of butterfly or kipping

CFOIB Kids