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

26
Jul

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

12 August 2020

400m Run to JITB, then, 20-16-12  Medball Clean to wall ball shot, Wall Ball Sit up, Single count Mountain Climbers (Mounstain Climbers slow and controlled, stepping foot to hand rather than jumping foot to hand). 

Strength: Deadlift: Work to heavy set of 5, then 4×5 at 90% of heavy set (Goal should be 5-15lbs heavier than last week).

Stamina: 4 Rounds, not for time: 20x Single arm KB Front Squat (10/side – 55/35), 16x Sandbag Get up, 20x Step up with Sandbag in high bicep carry position. 

WOD: “Cardio Hardio!!!!”

For Time: 45-35-25-15-5: 

  • Calorie Row or Ski or Bike
  • Double Unders (2X Singles: 90-70-50-30-10)
  • 10 Slam Balls (30/20) after each round, then
  • Run to Audley (out front) or Balthezar Cellars (out back) after each set

Cool Down: 10 Sets:  10 Hollow Rocks, Rest Between Sets

 

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