Unchained Alternative Fitness
  • Home
  • WOD
  • Schedule
  • Drop In
  • Group Fitness
  • Yoga
  • 3D Body Scanning
  • About Us
    • Meet Your UAF Team
  • Pricing
  • Promotions
  • Contact
  • Home
  • WOD
  • Schedule
  • Drop In
  • Group Fitness
  • Yoga
  • 3D Body Scanning
  • About Us
    • Meet Your UAF Team
  • Pricing
  • Promotions
  • Contact
Search by typing & pressing enter

YOUR CART

3/20/2020 2 Comments

Workout At Home Saturday 200321

Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments. 

FOR TIME
15-12-9
Push-Ups
Backpack Sumo Deadlift High Pulls
Backpack Thrusters
Then
-1:00 Rest -
Then
9-12-15
Backpack Thrusters
Backpack Sumo Deadlift High Pulls
​Push-Ups

-14:00 Hard Cap-
​(Score is Total Time)

Notes:

*Athlete Goal* – Keep a consistent pace through this Push/Pull metcon, breaking down the mental barrier entering the second half of this workout. Steady pace through the Backpack Thrusters, unbroken on the Backpack SDLHP, and have a plan for breaking up the Push-Ups to keep intensity high.

Warm Up
1 ROUND
10 Scap Push Ups
10 Backpack Deadlifts
5 Up Downs
Into...
1 ROUND
8 Knee Push Ups
8 Backpack Upright Rows
8 Jump Squats
Into...
1 ROUND
6 Push Ups
8 Russian Backpack Swings
10 Burpee with a high jump and reach for the sky/ceiling!!!


2 Comments
Faith Baker
3/21/2020 01:45:20 pm

Finished 14:00 on the spot . Great workout, pouring sweat . Thanks you so much Coaches
30 Sand Bag

Reply
Coach Kristina
3/22/2020 02:27:26 pm

Nice! Sandbag workouts are legit!

Reply



Leave a Reply.

    Archives

    May 2020
    April 2020
    March 2020

    Categories

    All WOD At Home

    RSS Feed

HOME

DROP IN

ABOUT

CONTACT

PRICING

POLICY

Picture
Unchained Alternative Fitness
​CrossFit Unchained

621 Chestnut St
San Antonio, TX 78202
Copyright © 2023 CrossFit Unchained