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

26
Jul

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

14 August 2020

Warm-up:  Eastside Lap, Lunge from Turf to Rig, 5 Strict Pull-ups, One Step Squats to Turf, Accumulate 1:00 Handstand Hold. (about 13 Minutes)

Strength: Barbell Complex 1-1-1-1-1-1-1-1 until Failure (about 17 Minutes Max)

2 Deadlifts, 2 Hang Power Cleans, 2 Shoulder to Overhead

(Start getting out equipment for WOD, all Bikes will need to be shared, some athletes will need to start on the Bikes First)

WOD: 

  • 800m Run to W. Alabama (have some people start on the Assault Bike first)
  • 35/20 Calorie Assault Bike or 70/40  Calories on C2Bike
  • 40 GHD Sit-ups or 80 Ab Mat Sit-ups
  • Block Run with a Wall ball (20/14)
  • 40 Wallball Box Step-ups (20/14) (24″/20″)
  • 35/20 Calorie Assault Bike
  • 800m Run to W. Alabama or 70/40  Calories on C2Bike

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

 

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