Wednesday 8th Aug 2018

 

 

 

Warm – Up: 250 m Run

10 Baby Makers

8 Samson Stretch

4  Figure 4 Stretch 

Barbell Warmup

10 Good Mornings
10 Back Squats
10 Muscle Cleans
10 Strict Press
10 Stiff-Legged Deadlifts
10 Front Squats

 

Strength:     3 Position Clean Complex

12 mins EMOM

  • From The Floor
  • Below the Knee
  • Above the Knee
  • Find a Heavy Complex for the Day

** click here for video**

“—SLOW IS SMOOTH AND SMOOTH IS FAST– “

 

MetCon: 4 RFT

3 Wall Walks (RX+ 10 m Handstand Walk)

5 Chest to Bar Pull-ups

15 Alternating KB Squat Cleans 55/35

CASH-OUT : 25/20 Calories on Assault Bike.

 

ENDURANCE WOD

4 RFT

250 m Run w/ Wallball 20/14

15 Wallball Shots 

15 Ring Rows

15 Box Jumps