Monday 11th June 2018

 

 

 

Warm – Up: 250 m run

12 Air Squats

12 Samson Stretch

12 Active Quad Stretch

12 PVC Pass Thru

12 PVC Around The World

12 PVC Good Mornings

 

Strength: Back Squat

A:  6 x 3 @ 90%

SMOLOV:  4 x 9 @ 90%

 

METCON:

“Crow’s Nest”

AMRAP 5:
15-12-9
Kettlebell Swing  55/35 .  (RX+ 70/55)
Front Squat 135/95
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing   55/35 .  (RX+ 70/55)
Front Squat 115/80
Calorie Row

 

ENDURANCE WOD

“WHEELS OF FORTUNE”

Complete for Time

50 Calories Assault Bike

50 Kettlebell Swings 55/35

30 Calories Assault Bike

30 Box Jumps 20″ (30 weighted step-ups)

20 Calories Assault Bike

20 Slam Balls . 30/20