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

5
Jul

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

16 July 2020

Warm-up: W. Alabama Run, 3 Sets: 10x Push up with rotation, 4x Burpee – pull up, 20m Crab Walk. 

Strength: EMOM 8:00: 5x Close Grip Bench Press: (light / moderate load – unbroken for all sets mechanics focused).

Stamina: 4 Rounds, not for time: 20x Strict Dip, 10x Strict supine grip chin up, 16x Wallball Sit up shots. 

WOD: 10-9-8-7-6-5-4-3-2-1

  • 1x Pull up  (10-9-8-7-6-5-4-3-2-1)
  • 2x Push up (20-18-16-14-12-10-8-6-4-2)
  • 3x Air Squat (30-27-24-21-18-15-12-9-6-3)

(10/20/30, 9/18/27, 8/16/24….) 

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

 

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