Back to All Events

Tuesday 7/24/2018

Warmup:

500 m row or 500 m run

Mobility:

CS/Dynamic stretch

B warmup:

With a barbell

10 Romanians

10 bent over rows

10 alternating presses

10 good mornings

Behind the neck forearm stretch

5x3 Clean and jerks working up to workout weight+

Workout warmup:

6 min EMOM

150 row

150 m run

Workout:

Grace, last done 1/2018

30 Clean and Jerks 135/95, scale (115/75)

3 min rest then:

Not for time

400 m run

500 m row

10 strict pullups, any grip, mod ring rows if you cant do strict PU's. 

Endurance:

800 m run

30 clean and jerks 95/65

30 bar over burpees

30 box jumps

30 lunges, in place

30 Ab mat situps

Lift:

Strict Press, warmup to 70% then do sets of 5-4-3-2-1 adding weight each round. Use rack.

Skill:

Two 3 min AMRAPS:

Ring MU's, If you can't do RMU's do 5 rounds of 5 pullups and 5 ring dips.

 

Earlier Event: July 23
Monday 7/23/2018
Later Event: July 25
Wednesday 7/25/2018