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. Run to W. Alabama

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: 7 Minute Ascending ladder: 

  • 1x Thruster (95/65) – ONLY Thruster increases in quantity
  • 2x Toes to bar (always just 2)
  • 3x Burpees (always just 3)

1,2,3 / 2,2,3 / 3,2,3 / 4,2,3, etc. 

Rest 3 Minutes

7 Minutes Ascending Ladder

  • 1x Hang Power Clean (145/95)) – ONLY Hang Power increases in quantity
  • 2x Front Squats (145/95)
  • 3x Ab Mat Sit-ups

1,2,3 / 2,2,3 / 3,2,3 / 4,2,3, 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+4, etc.

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

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