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

5
Jul

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

20 July 2020

Warm-up: 3 Sets: Block Run, 20m Walking lunge, 12x Goblet Squat. 

Strength: Back Squat: Work to heavy set of 5, then 4×5 at 90% of heavy set. (about 22 Minutes Max)

Stamina: 4 Rounds, not for time: 20x Farmer carry lateral  box step up and over (DB in each hand – challenging but unbroken weight), 10x Burpee – Max distance broad jump, 25x GHD sit up.  

WOD: 6 Sets for time: 

  • 12x Power Cleans @95/65, 10x Power Cleans @115/75, 8x @125/85, 6x @135/95, 4x@155/105, 2x@185/135
  • 10x Box Jump (24/20)
  • 30 Double Unders (60 Singles)
  • Parking Lot Sprint
  •  

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

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