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30 June 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

30
May

30 June 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

30 June 2020

Warm-up: W Alabama Run, 3 Sets: :30 handstand hold against wall, 12x Double arm DB Clean and Jerk (light weight), 6x Devils Press with DBs. 

Strength: Push Press: 7-5-3-3-1: Increase weight slightly from last week on all sets.  Last set of 3 should be heaviest set. The 1 rep is not necessarily a Max

Stamina: 5 Rounds, not for time: 25m DB Bear Crawl, 10x DB Burpee, 20x Alternating leg toes to bar. 

WOD: 4 Sets: Each for max reps: 

In 4:00 Complete: 

  • Block Run 
  • AMRAP: 3x Deadlift + 2x Hang Power Clean + 1 Jerk 
    •  Round 1: (95/65)
    • Round 2: (105/75)
    • Round 3: (115/85)
    • Round 4: (135/95)
  • Rest 2:00 Between sets

Cool Down: 3 Sets, not for time: 16x Hanging oblique raises, 20x Hollow rock, 1:00 Plank

Bonus:  5 Rounds Wall Sits: 1:00 on/off

 

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