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21 August 2020 – WE ARE OPEN! You must be registered!

8
Aug

21 August 2020 – WE ARE OPEN! You must be registered!

221August 2020

Warm-up:  Eastside Lap then, 3 Sets:  10x Double arm DB clean, 10x Double arm DB Front Squat.

Strength: Deadlifts:  6 Sets: 5x Deadlift (50% – mechanics focus), 20 Plyo Skiers between sets (Just set up 2 sets of 3 Plates for everyone to share)

Stamina: 3 Rounds, not for time: 25m Walking DB RDL (moderate load that can be accomplished unbroken), 200m Run with sandbag on back, 20x Goblet Squat with heel elevated on weight plate (controlled). 

WOD: For Time: 

10-8-6-4-2

Hang Squat Cleans (135/95)

Pull-ups (RX) or  5-4-3-2-1 Muscle Ups (ARX)

Hand Stand Push-ups (RX) or 20-16-12-8-4 Push-ups (Not RX)

Run to Audley or Balthazar Cellars after each set

Cool Down: EMOM2:  5 Sets of 20 Curtsy Squats

 

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