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

7
May

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

Warm-up:, 3 Sets: 2:00 Aerobic cardio, 20x Goblet walking lunge, 20x Jumping Air Squat. 

Strength: Overhead Squats 5X4 Heavier than last week!  

Stamina: 5 Rounds, not for time: 20x Farmer Carry box step up (20”/16”), 8x Burpee – Max distance broad jump, 20x Slam Ball. 

Work Capacity: 5 Rounds not for time: 

  • 20 calorie Row/ Run (under 2:00)/ Bike/ Ski erg)
  • 10x Clean and Jerk (135/95)
  • 12x Box Jump (24/20)

Cool Down: 5 Sets:  Planks 1:00 on/off

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BODYWEIGHT ONLY (No equipment~)

Warm-up:  5:00 Aerobic cardio (1000m Row or Run), then 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 jump

Cool Down: 3 Mile run moderate pace

 

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