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

30
May

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

9 June 2020

Warm-up:  5 Sets: Audley Run, 10x Push up with rotation, 10 Passthrus, 10m Crab walk across the gym. 

Strength: Push Press: 9-7-5-3: Start 1st set at approximately 85% of capacity. Increase weight with each reduction in reps. 

Stamina: 4 Rounds, not for time: 20x Single arm KB clean and jerk (10/side – 55/35), 100m Double arm KB Front rack carry (sub 1:00 march in place if needed), 15x Burpee – Pull up. 

WOD: 8:00 AMRAP: 

  • 10X Wall Ball (20/14)
  • 8x KettleBell Swing (70/53) 
  • 6x Toes to bar 

Rest 4:00

8:00 AMRAP

  • 10X SDHP (70/53)
  • 8X KB Squat Cleans (70/53)
  • 6X Muscle Ups (6 Pull-ups are sub – Not RX’d)

There will be two scores for this WOD

Cool Down:  Parking Lot Sprints: 10 Sets, 1:00 Rest Between Sets

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