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

26
Jul

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

10 August 2020

Warm-up: 3 Sets: Block Run, 20m Reverse walking lunge, 15x Russian KB Swing. 

Strength: Back Squat: 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 DB SPlit squat (10 right leg then 10 left leg – DB in each hand 45/30), 20x Alternating leg V-up holding DB (10-20lb), 100m Single arm KB front rack carry (50m / side – 55/35 *Focus on tight core and shoulders square forward). 

WOD: 10-1:

  • Hang Power Clean (135/95), ARX is 155/105
  • Burpee Box Jump (24/20)

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

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