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

24
Jun

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

7 July 2020

Warm-up:  3 Sets: Block Run, 12x Push up with rotation, :30 Handstand hold against wall, 3 Burpee Broad Jumps

Strength: Push Press: 5-5-3-3-1: Increase load with each reduction in rep count. Perform (or practice) 4X Russian Twists with a 25/15# Plate in between each set:  20-20-12-12-4

Stamina: 5 Rounds, not for time: 10x Turkish get up (5/side – 55/35lb), 20x Weighted dips, 20x Supine ring row. 

WOD: 5 Rounds for time: 

  • 20/15 Calorie Row (alternate with a block run)
  • 8x Power Clean and Jerk (135/95)RX (155/105)ARX
  • 7x Pull up RX or 2 Muscle Ups ARX

Cool Down: Wall Sits:  5x 1:00 on/off

 

  

 

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