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

7
May

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

Warm-up: 3 Sets: 2:00 Aerobic cardio (Run 300 m / Row 400 m/ 50 Jumping Jacks), 12x KB RDL, 12x Russian KB Swing, 10x Air Squat. 

Strength: Barbell Complex:  1x Power Clean + 2x Squat Clean + 1x Hang Squat Clean. (Complex weight should be challenging but not maximal load – all sets unbroken). 1-1-1-1-1-1-1-1-1

Stamina: 4 Rounds, not for time: 20x 4 Count. Mt. Climbers, 20x Single arm KB Overhead Squat (10/side), 50m Crab walk with weight plate in lap. 

WOD: 20:00 AMRAP: 

  • 5x Pull up (sub Burpees to a target)
  • 10x Push up 
  • 15x Air Squat 

Cool Down: 11 Rounds: Bike/Row/Ski erg/Run: 30 second Max effort, :30 Rest.

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Body Weight WODS:

Warm-up:  3 Sets: 2:00 Aerobic cardio, 12x monkey squats, 12x plank thrusters, 10x Air Squat. 

Strength: 5 x 10 clapping push ups. Super Set max rep push ups.

Stamina: 4 Rounds, not for time: 20x 4 Count. Mt. Climbers, 20x wall squat (arms remain extended over head facing a wall as you squat), 100 meter bear crawl. Sprint 100 meters.

WOD: 20:00 AMRAP: 

  • 5x Pull up or dips or Burpees to a Target
  • 10x Push up 
  • 15x Air Squat 

Cool Down: 11 Rounds: Bike/Row/Ski erg/Run: 30 second Max effort, :30 Rest.

 

 

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