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29 July 2020 – WE ARE OPEN! You must be registered!

19
Jul

29 July 2020 – WE ARE OPEN! You must be registered!

29 July 2020 Wednesday

Warm-up: 500m Row, 3 Sets of Barbell complex: 6x Deadlift, 6x Hang Power Clean, 6x Front Squat, 6x Push Press. (BB- 95/BB-65)


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


Stamina: 2 Rounds, not for time: 400m Farmer carry (55/35), 30x Squatting Slam Ball, 30x 4 count Mt. Climbers


Work Capacity: 22:00 AMRAP: Work 10/Rest2/Work10

Record 2 scores

First 10:00

200m Run

12x Pull up

21x Kettle Bell Swing (55/35)

Second 10:00

200m Row

12 Ring Rows (heels on 2×45# plates RX)

21 KB Lunges (53/35)

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