WEDNESDAY 3-2-16

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Metcon:20min

  • Form: Metcon (AMRAP - Rounds and Reps)

Scaled "Cindy hates Jack"

5 Jumping Pull-ups
10 Push-up (kneeling if needed)
15 Air Squats
---
10 Push press (no Rx)
10 RKBS (no Rx)
10 Box Jump / Step up (No Rx)

Be sure to record your variables.

  • C/I: Cindy Hates Jack (AMRAP - Rounds and Reps)

20min AMRAP
Alternate 1 round of "Cindy" and 1 round of "Jack" -- Count Cindy as 1 round and Jack as 1 round.

Cindy:
5 Pull-ups
10 Push-ups
15 Squats
--
Jack
10 Push Press 115/80
10 KBS 24/16
10 Box Jumps 24/20

Consistency may scale weights if needed.

We will assume Rx to be Intensity.

Accessory Lifts

21min

Metcon (No Measure)

https://romwod.com/workout/sea-of-red/