Tuesday, March 17 2020

"The Feast of Saint Patrick" by DB

For Time:

800m Gaelic Get Away Run
17 Green Goblet Squats 24/16 RX+ 32/24 MRX 20/12
17 Irish KB Swings (1 Russian Swing + 1 American Swing = 1 Irish Swing)
1000m Isle of Man Row
17 GHD Shamrock Sit-Ups MRX Ab-mat

17 St Patrick Power Snatches 95/65 RX+ 115/80 MRX 75/55
80 Dublin Double Unders
17 Pull-ups for St Patrick RX+ Chest to Bar
17 Romano-British Back Squat Thrusters

400m Shannon Sprint
17 Black & Tan Box Jumps 24/20" RX+ 30/24" MRX Step Ups Okay
17 Guiness Ground to Overhead 95/65 RX+ 115/80 MRX 75/55

At Home Version:

*Use any weighted object you have! A kettlebell, dumbbell, weight plate, or fill a backpack with some canned food. For bent over rows, use any of these objects or possibly a paint can, a bag of groceries, a container of laundry detergent, or a bucket full of anything slightly heavy!

4 minute run/walk

17 *weighted squats

17 *weighted Russian swings

100 boot straps

17 sit-ups

17 ground to overhead with *weighted object

80 lateral jumps (over line on the ground or anything of appropriate height)

17 single arm bent over rows , right arm

17 single arm bent over rows, left arm

34 air squats

2 minute run/walk

17 jump overs or step overs (anything of appropriate height)

17 *weighted ground to overhead