Tuesday, January 31, 2017


Tuesday, January 31, 2017

Aspire Fitness

2:00 PM

Warm Up

Jump rope - singles, drills, doubles (not going well today)

WOD prep - box jumps, front squat - 45#, 95# row for a minute


5 rounds of 3 minutes to complete

10 Front Squats 185# - scaled to 95#
10 Box Jumps 36" - scaled to 24"
Row for max calories

Rest 3 minutes between rounds

This was an interesting workout that I scaled appropriately.  I could do the squats without racking the bar.  I finished each round of squats in around 40 seconds.  The box jumps were really tough after the front squats and I was typically left with around a minute to row for calories.  I ended up with 15, 14, 12, 12, and 11 calories for the 5 rounds.  3 minutes was the right amount of rest.

Finished with mobility - wall squat, couch stretch

50 minutes total workout.

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