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

24
Jun

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

10 July 2020

Warm-up:  Eastside Lap, 3 sets:  10x Ring row, 10x DB Hang clean and press (light),  5x Devils Press. 

Strength: Bench Press: 5-5-3-3-1: Increase load with each reduction in rep count.

*Perform and/or practice 4X Double Unders in between Sets (20-20-12-12-4)

Stamina: 5 Rounds, not for time: 20x Banded push up, 20x Alt. arm DB Plank row, 100m Farmer carry (AHAP – unbroken).

WOD: For time: 

  • 400m Row 
  • 40x Alt. Single-arm DB Snatch (45/30)
  • 40x Double under (80 Singles)
  • 300m Row 
  • 30x Alt. Single-arm DB Snatch (45/30)
  • 30x Double under (60 Singles)
  • 200m Row
  • 20x Alt. Single-arm DB Snatch (45/30)
  • 20x Double under (40 Singles)
  • 100m Row 
  • 10x Alt. Single-arm DB Snatch (45/30)
  • 10x Double under (20 Singles)

Cool Down: 2 Laps around the Block

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