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

8
Aug

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

20 August 2020

Warm-up: 10 Rounds:  10 Double Unders (20 Singles), 5 Burpees (Alternate with 5 Burpee Broad Jumps (12 Minutes)

Strength: Work to heavy squat clean single, then, in 4-5 sets: build to heaviest weight for complex: 1x Hang Power Clean + 1x Power Clean + 1x Squat Clean. (about 17 Minutes). Use Barbell for Lateral Burpees

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: (If Need to Cap, please Cap at 30 Minutes)

1 Round: 

  • 80 Double Unders
  • 800m Run to W. Alabama
  • 20 Lateral Burpees over the Bar

2 Rounds:

  • 40 Double Unders
  • Block Run
  • 10 Lateral Burpees over the Bar

3 Rounds:

  • 20 Double Unders
  • Dumpster Run
  • 5 Lateral Burpees over the Bar

Cool Down: 3 Sets:  15 V-ups, Rest Between Sets

 

 

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