150322 Sunday – “Pocket Full of Doubloons”

 Mobility: Shoulder Mobility


Skill Practice Warm Up: Spend 8 minutes working up to a challenging box jump height.


Strength Workout: None


Metabolic Conditioning Workout:  “Pocket Full of Doubloons” – 3 rounds for time.

10 ‘High’ Box Jumps (Performance: 30in, Athletic*: 24in, Health: 20in)

10 ‘Heavy’ Thrusters (Performance: 115lbs, Athletic*: 83lbs, Health: 63lbs)

Row (Performance: 500m, Athletic*: 400m, Health: 300m)

1 minute rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  10 – 16 minutes

Coaching Tips: Don’t be afraid to go a bit ‘high’ and ‘heavy’ on this workout with the minute rests incorporated.  Plan on doing the first round unbroken, but it is okay if you break up the next two rounds (as long as you can still finish in the scaling guide).  Just make sure you row hard every round, that is where you’ll make up the most time.  Jump up on box jumps, then step down (no rebounding).

Log your results online by clicking here.

Compare To: 14 – 08 – 03


Optional Cash Out: 800m Run.

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