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

30
May

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

16 June 2020

Warm-up: W. Alabama Run, then 3 sets: 0:30 handstand hold against wall, 12x alternating Dumbbell Snatch (6/side), 10x Single arm Dumbbell bent over row (5/side). Then, run the Block. 

Strength: Push Press: 9-7-5-3: Increase weight slightly from last week on all sets.

Stamina: 5 Rounds, not for time: 25m DB Bear crawl, 20x Slam Ball, 10x weighted strict pull up. 

WOD: 10-9-8-7-6-5-4-3-2-1: 

  • Hang Power Clean (95/65) 
  • 2x Slam Balls (20-18-16-14-12-10-8-6-4-2)
  • 3x Double unders (30-27-24-21-18-15-12-9-6-3)

(Singles (6X): 60-54-48-42-36-30-24-18-12-6)

Cool Down: 4 Sets: 5 GHD Sit-ups, Rest Between Sets

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