Call Us: (713) 304-0009

1 July 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

30
May

1 July 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

1 July 2020

Warm-up:  3 Sets: 300/250m Row, 15x Goblet Squat (light) with a Dumbbell, 8x Burpee over the Dumbbell

Strength: Front Squat: 7-5-3-3: Increase weight slightly from last week on all sets. Last set of 3 should be heaviest set. 

Stamina: 4 Rounds, not for time: 25m Walking DB RDL, 50m Burpee broad jump, 20x DB Plank Row. 

WOD:  21-18-15-12-9: 

  • Power Snatch (95/65) 
  • Box Jump (24/20)
  • Push-up on the Bar (no push-ups on anything with 10# on them, must be 15# or more)

Cash Out: Sul Ross Run!!!!!

Cool Down: (Rower / Bike / Ski erg / Run), 8 Sets: 20 seconds Max effort / :40 Rest. 

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