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

13
Aug

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

27 August 2020

Warm-up: 3 Sets: Block Run, 25m Bear Crawl, 10x Single arm DB Bench Press (5/side), 10x Burpee. 

Strength: Bench Press: Work to heavy set of 5 then 4×5 at 90% of heavy set. (17 Minutes)

Stamina: 5 Rounds, not for time: 16x 1 ¼ Push up (1 rep = Chest to deck – Push up ¼ of full ROM – chest to deck -full extension), 10x Double arm KB Clean and Press (55/35), 16x Wall ball sit up to target. 

WOD: For Time: 

Block Run  (alternate with 300m Row)

10x-8x-6x-4x-2x Box Jump /Wall Ball/ GHD Sit-ups

Box:  30/24 and Wall Ball (30/20)

So Block Run, 10 Box Jumps, 10 Wallball, 10 GHD Sit-ups

Row 300m, 8 Box Jumps, 8 Wallballs, 8 GHD Sit-ups

Block Run, 6 Box Jumps, 6 Wallballs, 6 GHD Sit-ups

Etc. 

Cool Down: EMOM10:   Assault Bike:  0:20 on / 0:40 off

 

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