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

24
Jun

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

8 July 2020

Warm-Up: 500m Row, 3 Sets: 14x Box Step up (share boxes so you don’t have to pull all of them out!), 5x Burpee broad jump, 10x Goblet squat. 

Strength: Front Squat: 5-5-3-3-1: Increase load with each reduction in rep count. Perform 10 GHD Sit-ups between each set. 

Stamina: 4 Rounds, not for time: 15x Burpee slamball, 50m Bearhug weight plate carry (AHAP – unbroken), 20x 4 count Mt. Climbers. 

WOD: 3 Sets: In 5:00 complete: 

    • Block Run 

AMRAP in the remaining time: 

  • 10x Slam Ball (30/20)
  • 7x Kettlebell swing (55/35) 
  • 5x Burpee

Rest 2:00 Between sets. 3 Scores Taken, Reset Every Round

Cool Down: (Rower / Bike / Ski erg / Run), 8 Sets: 30 seconds Max effort / :30 Rest. 

  

 

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