Wow….that was tough one…great job everyone! Those workouts are definitely the ones that challenge us both mentally and physically.
This Friday, for 16.4, the theme is Green!!! It’s St. Patty’s day on Thursday so why not carry that over into Friday night. Get your green ready.
Swink Intro -Shoulder Mobility -Shoulder Strength
3 Rounds of: -400m Run -12 Split Jerks
Swink Sweat Skill: -DB Snatch
6 Rounds of: -30 Double Unders /90 Singles -20 DB Snatches (10/arm) -10 Pushups
Swink Fundamentals -Shoulder Strength
Skill/Strength: -Handstand Pushups -3×5 Negative HSPU/HSPU
For Time: -500m Row -20 Burpees over the Rower -500m Row -20 Negative HSPU
Swink Performance -Shoulder Strength
Strength: -5×3 HSPU/Deficit HSPU
For Time (9:00 cutoff): -500m Row -20 Burpees over the Rower -500m Row -20 HSPU Rest 2:00 3:00 for Max Reps: -500m Row -Max Pikes
The “I’m-so-excited-to-row-again-I-can-barely-hold-it-in” face.