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

5
Jul

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

17 July 2020

Warm-up:  Eastside Lap, Crab Walk Length of Gym, Lunge Back, 10 Burpees

Strength:  Barbell Complex:  Deadlift, Hang Squat Clean, Front Squat, Shoulder to Overhead. Pause between movements. 1-1-1-1-1-1-1-1-1-1 Until failure. 

Stamina:  Every 4 Minutes:  Block Lap or 330meter Sprint, Perform 4 Times Total

WOD: AMRAP 20: RXd is 45/25

Block Run Each Time

10-20-30, etc…..Plate Clean & Jerk (Plate to Overhead)

10-20-30, etc…..Overheat Plate Lunges

10-20-30, etc…..Burpees to Plate

So Block Run, 10 C&J, 10 Lunges, 10 Burpees to Plate, Block Run, 20-20-20, Block Run, 30-30-30, Block Run 40-40-40

IF YOU MAKE IT THROUGH ALL THE 40’s BEFORE 20 MINUTES, STOP AND RECORD TIME

Plate to Overhead: https://www.bing.com/videos/search?q=one+plate+down+and+overhead&docid=608008403686393952&mid=E76D577D16CFDF7059D8E76D577D16CFDF7059D8&view=detail&FORM=VIRE

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

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