150111 Sunday – “Alegra”
An oldie but goodie, The Filthy Fifty, Plan D under way last Saturday.
Last chance to register for Row’d Royalty HERE
Registration closes at 12:00pm PST today (Sunday)
Enter Your Score HERE for Row’d Royalty
Step 1: Enter the email you used when registering.
Step 2: Enter your Score from Workout 1A.
Step 3: Wait for the screen to Refresh then Enter your Score from Workout 1B.
*If you registered on Wednesday the 7th or later you will have to wait until Sunday to submit your score.
*If you Submitted your score on Wednesday the 7th please resubmit your score.
If you have not registered you have until Sunday January 11th at 12:00pm PST then you will have until Monday January 12th at 12:00pm PST to submit your scores from Workout 1.
Mobility: Hip Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep overhead squat. Then repeat for 2-3 more sets. Plan on doing a working set ever 90 – 120 seconds.
Workout: “Alegra” – 3 rounds for time.
8 Overhead Squats (Performance: 115lbs, Athletic*: 75lbs, Health: 55lb front squat)
12 Toes to Bar
16 box jumps (Performance: 24″, Athletic*: 20″, Health: 12″)
8 OHS (same)
16 BJ (same)
1 minute rest
Scaling guide: 11 – 17 minutes.
Compare To: New Workout!
Optional “Cash Out”: None.