June 19, 2018

 

a) WARM UP:

If you are early to class, do 7-way hips.  There is a lot to do today.

3 Rounds:

  • Run to end of gym and back
  • 10 hollow rocks
  • 10 jumping jacks
  • 10 glute bridges
  • 10 lunges
b) STRENGTH:

E1.5MOM – Front Squat

  • Set 1 – 5 Reps @ 75%
  • Set 2 – 1 Rep @ 80%
  • Set 3 – 5 Reps @ 75%
  • Set 4 – 1 Rep @ 85%
  • Set 5 – 5 Reps @ 75%
  • Set 6 – 1 Rep @ 90%
c) WOD:

For Time:

  • 400 Meter Run + 30 Box Jumps (24/20) + 30 Wall balls (20/14)
  • 400 Meter Run + 21 Kettlebell Swings (53/35) + 12 Pull ups
  • 400 Meter Run + 21 Kettlebell Swings (53/35) + 12 Pull ups
  • 400 Meter Run  + 30 Box Jumps (24/20) + 30 Wall balls (20/14)
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