Posted by & filed under Workout of the Day.

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Look at the March PRs! Have you set goals for yourself for 2017!?!?!  Ask a coach if you need help creating them ;)

WORKOUT OF THE DAY:

Dynamic Warmup: Minute 0 – 25
Coaches’ Choice Group Dynamic Warm Up
Ankles, Hamstrings Hips & Shoulders
Running Drills
2 Rounds of a Barbell Warm up:
3 Snatch High Pull – Position 1
3 Power Snatch – Position 1
3 Power Snatch + Squat – Position 2
3 Overhead Squats

Workout: Minute 26 – 30

In Teams of 3, complete as many rounds as possible in 18 minutes of:

60 Calorie Assault Bike
30 Hang Power Snatch 55 / 75
400m Sandbag Run 60 / 80 – Modify Bag as needed
3 Rope Climbs or 2 Laydowns = 1 Rope Climb

One athlete working, one athlete holding the bag, last athlete is resting until a rotation. During the 18 minutes, the sandbag is not allowed to touch the ground. Otherwise all three athletes must complete 3 penalty burpees.

Or

In teams of 2, complete as many rounds possible in 16 minutes of

40 Calorie Assault Bike
20 Hang Power Snatch 55 / 75
200m Sandbag Run 60 / 80 – Modify Bag as needed
2 Rope Climbs or 2 Laydowns = 1 Rope Climb

One Athlete working, while the other athlete is holding a sandbag. After the completion on a round, rest 1 minutes

Cool Down: Any time left over after WOD
Roll out:
Ankles
Quads
Shoulders