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

26
Jul

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

11 August 2020

Warm-up: W. Alabama Run, 3 Sets: 8x Double arm DB Bentover row, 8x Alternating DB Snatch, 8x Double arm DB Push Press. 

Strength:  Single arm DB Strict Press: 9-7-5-3-3 per side. Increase weight with each reduction of reps (9 reps right arm then 9 reps left arm, then 7 right, 7 left…). 

Stamina: 1 Round, chipper, not for time: 60x DB Burpee (35/20), 400m Farmer carry, 60x Deadhang pull up. 

WOD: 4 Sets: In 4:00 complete: 

    • Block Run 

AMRAP in remaining time: 

  • 8x KB Swing (53/35)
  • 4x Toes to bar

alternate rounds with:

  • 8x Goblet Squats (53/35)
  • 4x V-ups

*Rest 2:00 between sets. 

Cool Down: 4 Sets: 

    • 30 second Front leaning rest
    • 30 second Right forearm plank 
    • 30 second Left forearm plank 
    • 30 second Reverse plank

*Rest as needed between sets. 

 

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