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Tuesday 7/9/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

25 jumping jacks

20 mountain climbers

10 shoulder kips on rig

10 push ups

5-10 dips

5 strict pullups

15 air squats

40’bear crawl

150 m run

Workout Warmup:

Bench Press: On the 2 min.

5@70%-5@75%-3@85%-3@90%-max set @70%

OR:

9 min EMOM of

10-15 Back Extensions, GHD.

5-10 Hip thrusts, body weight

10 Rope rows, Like ring rows only use the climbing ropes.

Workout:

Jackie, last done 9/4/15

For Time

  • 1,000 Meter Row

  • 50 Thrusters (45/35 lb bar)

  • 30 Pull-Ups

Endurance and RX+:

Double Jackie (two rounds)

Lift:

Sumo Dead Lift:

7x3 starting at 75% and working your way up to a heavy triple.

Skill:

10 rope climbs

Earlier Event: July 8
Monday 7/8/2019
Later Event: July 10
Wednesday 7/10/2019