7/19/2017

7/19/2017

Workout of the Day:

1) Coach led Warm-up

2) For time complete
60 Wall Balls 30/20
40 Burpees
50 Wall Balls 30/20
50 Burpees
40 Wall Balls 30/20
60 Burpees

3) Not for time complete
100m Single Arm KB front rack carry swapping arms at the turnaround
50 Sit-ups
50 V-ups
100m Single Arm KB front rack carry swapping arms at the turn around

4) Mobility/Stretching


Competition Programming:

1) Back Squat -
1x3@ 70%, 1x3@ 75%, 3x5@ 80% of your 1RM

2) Front Squat -
1x15@ 67.5% of your 1RM

3) For time complete
21 Thrusters 135/95
30 Calorie Row
15 Thrusters 135/95
30 Calorie Row
9 Thrusters 135/95
30 Calorie Row

4a) 4x60 Sec FWD Lean in the rings
4b) 4x10 V-ups


5) Mobility/Stretching

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