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WOD - Thursday, 2/28/2019

Warm-up

Turkish Get Up WU

2 RFQ
30 Sec Bike (70/60 RPM)
5 Turkish Get Ups (left)
5 Turkish Get Ups (right)
30 Sec Hollow Body Hold
10 Hollow Rocks
10 V-Ups

Metcon

EMOTM 20 (5 rounds)
1. 1 Round of "Cindy"
2. 1 Round of "Durante's Core
3. 7 Burpee Box Jump Overs
4. Row/Bike/Ski at a recovery pace

1 Round of "Cindy"
5 pull ups
10 Push ups
15 Squats

1 Round of Durante's Core
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
If you are planning on hitting 19.2 on Friday use this as an opportunity to take it easy and just get the blood flowing. If you're planning on hitting 19.2 later in the weekend you can take the intensity up as high as you'd like.

Strength: Turkish Get Ups 

Build to a heavy triple, each side

This is intentionally after the conditioning piece today because I want you to work on keeping your body/core/movements in control after being fatigued.

 

Extra Credit: Open Prep

1 Tequila/2 Tequila/3 Tequila/Floor (Time)

3 RFT
22 Cal Ski
22 Cal Row
22 Cal Bike

1 Shot of tequila is 64 calories. This workout is worth 3 shots. Hit this workout and tell me after if its worth it.
If youre hitting 19.2 on Friday, you can dial down the intensity here, as well.

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