Call Us: (713) 304-0009

17 April 2020

16
Apr

17 April 2020

17 April 2020

Warm-up: Eastside Lap (around one mile), 10 Burpee Broad Jumps, 20 Mountain climbers, 30 Jumping Air Squats

Strength:  Barbell Complex. 3 Deadlifts, 2 Hang Squat Cleans, 1 Shoulder to Overhead 1-1-1-1-1-1-1-1 until failure

Stamina:  EMOM 15 Minutes:  Sprint 50 feet, Rest Remainder of Minute. 

WOD: 5 X 4:00 Rounds, 2:00 Rest

Run the Block (around 300 plus meters)

Power Cleans (10 @95/65#, 8 @115/85#, 6 @135/95#, 4 @155/105#, 2 @185/135#)

In remaining time perform Slam Balls/Burpees/Wallballs over Shoulder/Alternating Dumbbell Snatch

If you have the equipment, ideally perform Slamballs (30/20) after rounds 1 and 3, and Burpees over the bar after rounds 2 and 4. 

Cool Down:  Wall Sits:   5 Rounds:  1:00 on/off

 

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

Leave a Reply