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

26
Jul

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

6 August 2020

Warm-Up: W Alabama Run, then 3 Rounds: 12x Single leg KB RDL (6/side), 12x Superman back extensions, 8x continuous max distance broad jumps (use momentum from previous jump to initiate the next jump spending as little time on the ground as possible).

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

Stamina: 4 Rounds, not for time: 20x Step up with Sandbag on back (60/45), 20x Arc ball slams, 20x GHD Sit up. 

WOD: 2 Rounds for time: 

  • 50/40x Calorie Row 
  • 40x Wall Ball (14/10)
  • 30x Kettlebell Swing (55/35)
  • 20x Pull up 
  • 10x Burpee 

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

 

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