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Tuesday 8/22/2017

Remember schedule change for Endurance. Tuesday Endurance workout can now be done at 5 or 6am. 

Holly

Warmup:

500 m row or 400 m run

Mobility:

CS/ Dynamic stretch

B warmup:

3 rounds of:

150 m run

10 air squats

10 push ups

10 V-ups

Workout warmup:

10 min EMOM

1st min: 30 Du's

2nd min: C & J 3 reps, working up to workout weight +.

Workout:

“Cindy Full of Grace”                        

  • 3 Cycles, For Time:
  • 3 Rounds of "Cindy" (5 pullups-10 pushups-15 air squats)
  • 10 Clean-and-Jerks (135/95 lbs)

Endurance:

Five rounds for time of:
400 Meter Run

24 Goblet Squats (24/16 kg)

12 Burpees

6 pullups

3 sled pushes, each direction is one rep.

Lift:

Split Jerk
EMOM for 20 minutes of:
1 push jerk + 1 split jerk
Start at 70% and go up

Skill:

150 DU's, every time you break do a set of strict dips on stationary bars

Earlier Event: August 21
Monday, 8/21/2017
Later Event: August 23
Wednesday 8/23/2017