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

7
May

14 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: For time: 10-1: 

  • Power Snatch (115/95)ARX  (95/65)RX
  • Burpee over the bar 

Cool Down: 3 Mile run moderate pace. Run One Light Pole, Walk One Light Pole. 

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Body Weight WODs:

Warm-up: , 5:00 Aerobic cardio – Run 0.5 mile or 50 Burpees, 3 Sets: 10x Hand Release Push up, 10x Alternating arm 20 second plank, 10x squat jumps.

Strength: 10 wall walk with 30 second handstand hold.

Stamina: 4 Rounds, not for time: 20x Alt. knee to elbow push up, 40x situps, 20x reverse burpees.

WOD: For time: 10-1: 

  • Shuttle sprint (10 meter)
  • Burpee tuck jumps

Cool Down: 3 Mile run moderate pace. Run One Light Pole, Walk One Light Pole. 

 

 

 

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