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

13
Aug

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

31 August 2020

Warm-up: 3 Rounds, Block Run, 20x Jumping air squat, 10x Burpee. 

Strength: Back Squat: Work to heavy set of 3, then 5×3 at 90% of heavy set. (Goal should be 5-15lbs heavier than last week).

Stamina: 4 Rounds, not for time: 50m Double arm KB front rack reverse walking lunge, 10x Slam ball – broad jump (perform slamball, once ball is thrown down – perform max distance broad jump), 20x Weighted knees to chest. (DB between feet). 

WOD: 5 Rounds for time: 

  • 20/15x Calorie Row
  • 20x Alternating Single arm DB Snatch (45/30) 
  • 8x Burpees over one Dumbbell

Cool Down: EMOM12: Assault Bike: 20 Seconds Max Effort, 40 Seconds Rest 

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