Call Us: (713) 304-0009

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

13
Aug

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

24 August 2020

Warm-up: 3 Sets: Block Run,  12x Jumping Goblet Squat, 12x Russian KB Swing. 

Strength: Back Squat: Work to heavy set of 3, then 5×3 at 90% of heavy set. (17 Minutes)

Stamina: 4 Rounds, not for time: 20x Double arm KB front rack step up (alt. Legs – 20”/16”), 50m Banded buddy pull (sub :30  in place sprint with band attached to stationary object if you do not have a partner), 200m farmer carry (55/35). 

WOD: 20:00 AMRAP: (Start Some Athletes on Power Cleans to Staggar Bikes!)

  • 15/10 Calorie Bike
  • 10x Power Clean (135/95)RX (185/135)ARX
  • 10x Burpees over the Bar (Lateral)
  • 15/10 Calorie Row
  • 5x Squat Cleans
  • 5x Burpees over the Bar
  • Rest 1:00

Cool Down: EMOM 12:00 Bike:  0:20 Hard Pace; 0:40 Recovery

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply