Call Us: (713) 304-0009

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

19
May

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

Warm-up: Run to W. Alabama. Then, 3 Sets:  10x Russian KB Swing, 15x Wall Ball.

Strength: Barbell Complex: 1x Power clean + 1 Squat clean + 1 Hang squat clean + 1 Front Squat. Increase Weight Until Failure. 1-1-1-1-1-1-1-1-1-1

Stamina: 4 Rounds, not for time: 10x Burpee – broad jump, 50m Overhead walking lunge, 16x DB Alt. leg RDL.

WOD: 8 Minute Ascending ladder: 

  • 1x Burpee
  • 2x Toes to bar 
  • 3x Dumbbell Thruster (35/20)

1,2,3 / 2,3,4 / 3,4,5 / 4,5,6 / 5,6,7, etc. 

Rest 2 Minutes

8 Minutes Ascending Ladder

  • 1x Dumbbells Power Clean (35/20)
  • 2x Front Squat with Dumbbells (35/20)
  • 3x Ab Mat Sit-ups

1,2,3 / 2,3,4 / 3,4,5 / 4,5,6 / 5,6,7, etc. 

Two Scores for Each AMRAP. If you complete the Round that Starts with 5 and then get any extra, your score will be 5+14

Cool Down: 5x Parking Lot sprint, Rest 1:00 after each set

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