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Teen Fitness 06.18.14


Teen Fitness 06.18.14


Prep Work:

2 Rounds

10 Power swings

30 Sec Lat Stretch L/R


3 sets of

10 heavy russian swings

rest 90 sec

max pull ups (band if you get less then 5)

Rest 90 sec

5x Strict Double KB press

rest 90


WOD: “Panic Breathing”

The team will perform a 5-1 row.

Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to

be performed at MAX intensity. While one partner is rowing, the other will be “resting.”

The “rest” is completed with two kettlebells in the rack* position . The “resting” partner will rack the bells at the beginning of

their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty

for every offense.


Cool Down:

Forearm Mobility

Roll Out on foam roller

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