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

13
Aug

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

25 August 2020

Warm-up: 3 Sets: 400m Run to JITB, 10x Push up with rotation, 10x Double arm DB Snatch (light), 10x Supine ring row. 

Strength: Strict Press: Work to heavy set of 5 then 4×5 at 90% of heavy set. 

Stamina: 5 Rounds, not for time: 10x Renegade row (45/30), 10x Strict Pull up with 4 second negative, 16x alt. Single arm DB Power Clean and Press (Heavy – Pick up from ground each rep). 

WOD: 10-9-8-7-6-5-4-3-2-1

  • Power snatch (95/65) 
  • Toes to bar 
  • 3x Double under (30/27/24/21/18/15/12/9/6/3)

(6X Singles: 60/54/48/42/36/30/24/18/12/6)

Cool Down: 4 Sets: 

  • 20x KB Russian Twist with legs off ground
  • 10x V-ups
  • 1:00 Front Planks

*Rest as needed between sets. 

 

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