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

30
May

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

23 June 2020

Warm-up: Run to JITB then 3 sets: 10x Push up with rotation, 16x Single arm DB Push press (light – 8 per side), 7x Burpee. Run to JITB

Strength:  Push Press: 9-7-5-3: Increase weight slightly from last week on all sets. Perform 10 V-ups in between Sets to take care of your cool down!

Stamina: 4 Rounds, not for time: 16x Renegade row, 100m KB carry (one arm FR other arm overhead – switch arms at 50m), 20x Med ball Arc slams. 

WOD: 20:00 AMRAP: 

  • 500/400m Row (alternate with a block run!) – Share Rowers with a partner if need be. 
  • 16x Alternating single arm DB Snatch (45/30)
  • 8x Burpee over the Dumbbell

Cool Down: 4 Sets: 10 V-ups

No photo description available.

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

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