Wednesday 3-16-16

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

Skill: -Jerk

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.