Call Us: (713) 304-0009

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

30
May

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

11 June 2020

Warm-up:  3 Sets: Block Run, 10x Supine ring row, 10x BB Good morning, 10x Knees to elbow. 

Strength: Strict Bent over Barbell Row: 9-7-5-3: Start 1st set at approximately 85% of capacity. Increase weight with each reduction in reps. 

Stamina: 5 Rounds, not for time: 20x Deficit push up (hands elevated approx. 2-4”), 10x Strict Pull up with 1 sec. pause at top. 10x Double arm DB snatch. 

WOD: 3 Rounds for time: 

  • 1,000m  Row / Bike / Ski Erg /  (sub:  Run to W. Alabama)
  • 20x Toes to Ring  (stagger people to start on rings so we can share)
  • 20x Burpee Dumbbell Deadlifts (40/25)
  • 50 meter Farmer’s Carry

Cool Down: EMOM10:  5 GHD Sit-ups

 

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