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

26
Jul

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

7 August 2020

Warm-up:  Eastside Lap, then 20-16-12: Push up, Hanging knees to chest, Single arm KB Swing (Split reps between sides). 

Strength: Bench Press: 9-7-5-3-3: Increase weight with each reduction in reps. Sets 7-5-3-3,  5-10lb heavier than last week. 

Stamina: 5 Rounds, not for time: 10x Burpee -Slamball (Push up on slamball), 15x Ring dip, 20x DB Plank Row. 

WOD: 5 Rounds for time: 

    • 30x Double under 
    • 10x DB Hang Clean and Jerk (40/25 per hand) 
    • 10x GHD Sit-ups (or 20 Ab Mat Sit-ups)

Cool Down: 50 Flutter Kicks, 50 Leg Levers, 50 Sit-ups

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