Call Us: (713) 304-0009

22 May 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

15
May

22 May 2020 – WE ARE OPEN!!!! YOU MUST BE REGISTERED!!!!

Warm-up: Eastside Lap or 2000m Row, 2 Rounds of: 0:30 Bear Crawl, 0:30 Handstand Hold, 0:30 Bar Hang, 0:30 Plate Overhead Carry

Strength: Benchpress 5X5, 5 Sets of 5 at the same heavy weight – around 70-80% of 1RM

After Bench Press is done……

Perform 1 Minute Max Push-ups

Rest 1 Minute

Perform 1 Minute Max Sit-ups

Stamina: 5 Rounds, not for time: 10x Renegade Row, 1:00 second KB march in place (One arm Overhead, other arm Front rack for 30 sec. Immediately into opposite side for 30 seconds.) 15x Supine Barbell Row with 1 second pause at top. 

WOD: “Ayatollah of Rock & Rolla”

5 Rounds for time: 

  • 5x Squat Clean Thrusters (Clusters) (135/95)RX  or (155/105)ARX
  • 15x Slam Balls (30/20) or 15 Sledge Strikes
  • 30/25/20/15/10 Calorie Bike or Branard (400m)/Block(300m)/Audley(200m)/Dumpster(100m)/Driveway(50m)

ARX+ is Carry Sledge Hammer on Runs

Cool Down: 3x 15 V-ups

 Wipe Down All Equipment Used, Wash Your Hands!

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