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Tuesday 9/26/2017

Liz

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 air squats

10 push ups

7 ring rows-2nd round shoulder kips-3rd round 7 pull ups.

150 m run or row

Workout warmup:

Set up your station and warmup each movement. 

Workout:

Jennifer:

AMRAP 20 min, Hero 26 min.

10 Pull-ups
15 Kettlebell swing, 24kg(16kg)
20 Box jumps, 24″(20″)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service.
 

Endurance Wod:

Jennifer
As many rounds as possible in 26 minutes of:
10 Pull-ups
15 Kettlebell swing, 24kg(16kg)
20 Box jumps, 24″(20″)
Lift:

Back squat, 2 Rounds:

7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats
 

Skill:

HSPU/ TTB

5 rounds of max set of each movement. Two minutes rest after each round.

 

Earlier Event: September 25
Monday 9/25/2017
Later Event: September 27
Wednesday 9/27/2017