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

30
May

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

29 June 2020

Warm-up:  3 Sets: Block Run, 20x Speed skaters, 12x alternating Slamball Ground to over shoulder. 

Strength: Back Squat: 7-5-3-3-1: Increase weight slightly from last week on all sets. Last set of 3 should be heaviest set and heavier than last week. The single is not necessarily a one rep max. 

Stamina: 5 Rounds, not for time: 20x KB Box Step up (One arm front rack, other arm farmer carry – Switch arms after 10 step ups), 12x Sandbag Get up, 8x Tire flip (Sub 14 Double arm KB clean if no tire). 

WOD:  “Kettlebell Hell!”

Buy in: Run Block with KB

25-20-15-20-5

Cold War (one Russian, one American) Kettlebell Swings (53/35)

Goblet Squats with KB (53/35)

SDHP with KB (53/35)

4x Double Unders (2X Singles)

Cash Out: W. Alabama

Cool Down: 3x 20 GHD Sit-ups

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