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

30
May

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

22 June 2020

Warm-up: 3 Sets: Block run, 20x Speed Skaters, 10x Russian KB swing. 

Strength: Back Squat: 9-7-5-3: Increase weight slightly from last week on all sets. Perform your GHD Sit-ups between each round. 

Stamina: 5 Rounds, not for time: 50m Overhead walking lunge (45/25), 20x Wall ball sit up to target, 10x burpee – broad jump – max distance. 

WOD: 4 Rounds for time: “Helen PLUS one!” (allow for about 20 minutes)

  • -400m Run 
  • -21x Kettle bell swing (55/35) 
  • -12x Pull up 

Cool Down: 4 X 15 GHD Sit-ups

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

 

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