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

19
Jul

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

27 July 2020 Monday

Warm-up: 3 Sets: 200m Run, 10x Jumping back Squat (empty BB), 20x Reverse stepping lunge.

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: 50m Double arm KB Front rack walking lunge (35/20 per arm), 16x Burpee-Box Jump, 20x Alt. leg Toes to bar.

WOD: 16:00 Ascending ladder:

Buy In: W. Alabama 800m run or 800m row

Then…
2x Hang Power Snatch (95/65)
3x Wal Ball (20/14)
4x Double Under
(2/3/4, 4/6/8, 6/9/12, 8/12/16….)

Cool Down: Stretch and foam rolling, 100 V-Ups

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