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20 January 2020 – De-Load Week

16
Jan

20 January 2020 – De-Load Week

Warm-up:  21-15-9: Calorie Row, Hand release push up, Russian KB Swing, Run the Block after each Set

Strength: EMOM 10:00: 4x Split Jerk 60% of 1RM 

Stamina: 4 Rounds, not for time: 15x Burpee – pull up, 20x Double arm KB Clean and Jerk, 100m Farmer Carry (Heavy).

WOD Courtesy of Coach Austin Mc!

WOD: GW Interval (ask Coach Austin the meaning!)

4 Rounds, 3:00 on 2:00 rest

15 Pull up (C2B ARX)

10 Burpee Box Jump Over (24/20)

Max Effort Wallballs in Remaining time (20/14)

*Set up boxes in middle and have wallballs on turf side so class moves together. Encourage athletes to challenge and push themselves for the 3 minutes, but not bottleneck anywhere. Scale to where you have anywhere from 1:00 to :30 for the wallballs. Should be taxing. Score is total wallballs.

Cool Down: 4 Sets: 1:00 Wall Sits with Plate on Knees

 

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