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15 May 2020 – Equipment Check-in 11 a.m. to 2:00 p.m.

7
May

15 May 2020 – Equipment Check-in 11 a.m. to 2:00 p.m.

Warm-up: 1 mile Run, 3 Sets: 10x Hand Release Push up, 10x Alternating arm DB Snatch, 10x DB Clean and Jerk.

Strength: Bench Press: 4×6. 

Stamina: 4 Rounds, not for time: 20x Alt. knee to elbow push up, 15x Supine ring row with 1 second hold at top, 20x Wallball sit up to target. 

WOD: 5 Sets:  4:00 on/2:00 off

Run Block (338 meters)

10/8/6/4/2 Power Cleans

(95/65) (115/75) (135/95) (155/105) 185/135), Burpees / Slam Balls in Remaining Time

Cool Down: 3 Sets:  20 Hollow Rocks, Rest Between Sets. 

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Body Weight WODs:

WOD: 5 Sets:  4:00 on/2:00 off

Run Block (338 meters)

10/8/6/4/2 Dumbbell or Odd Object Power Cleans (Even a bag of Dog Food!)

Burpees / Push-ups in Remaining Time (alternate rounds)

Cool Down: 3 Sets:  20 Hollow Rocks, Rest Between Sets.

 

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