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

26
Jul

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

4 August 2020

Warm-up: 3 Rounds: 200m Run holding a slam ball, 20m Bear Crawl while pushing the slam ball across the gym, 10x Slam Ball Over the Shoulder

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: 800m Overhead sandbag carry (60/40), 30x Burpee- Pull up, 30x Single arm KB Front rack get up. 

WOD: Every 4 minutes:  UNTIL YOU REACH 100 Power Cleans

  • 20/15x Calorie Row/Ski/Bike or Block Run
  • 6x Burpee Pull-ups
  • Max Power Cleans in Remaining Time

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

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