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17 August 2020 – WE ARE OPEN! You must be registered!

8
Aug

17 August 2020 – WE ARE OPEN! You must be registered!

17 August 2020

Warm-up: 3 Sets: Block Run, 12x Single arm KB Clean (6/side), 12x Single arm KB Overhead squat (6/side).  (12 Minutes Max)

Strength: 6 Sets: 5 Overhead Squat (50% – slow and controlled – mechanics focus) , Perform 10 GHD Sit-ups or  20 Ab Mat Sit-ups between each set (around 17 Minutes Max, set up WOD Weights during rest)

Stamina: 3 Rounds, not for time: 200m Farmer carry (55/35), 20x Russian twist holding wall ball with feet off ground, 30x alt. Leg box step up (20”/16”). 

WOD: Complete in Any Order: 

5 Block Runs or 1500m Row

30 Power Cleans (135/185 or 95/135)

60 GHD Sit-ups (120 Ab Mat Sit-ups)

90 Slam Balls (30/20)

22 Minute Cap

Cool Down:  Wall Sits:  5 Sets 1:00 on/off

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