Thursday, July 28
Warm-up
Warm-up
AMRAP X 6
250m row
10 Lunges w/ a Twist
5/5 Single Arm DB Row
10 Scap Pull-Ups
250m row
10 Lunges w/ a Twist
5/5 Single Arm DB Row
10 Scap Pull-Ups
Weightlifting
« Pump Complex » (Weight)
Every 2:30 x 5
5 Pendlay Rows
8 Strict Pull-Ups
10 Hammer Curls
5 Pendlay Rows
8 Strict Pull-Ups
10 Hammer Curls
Metcon
« Niagara Falls » (Time)
For Time:
21 Hang Power Cleans (135/95lb)(61/43kg)
42 Bodyweight Lunges
500m row
-Rest 1 minute-
15 Hang Power Cleans
30 Bodyweight Lunges
500m row
-Rest 1 minute-
9 Hang Power Cleans
18 Bodyweight Lunges
500m row
21 Hang Power Cleans (135/95lb)(61/43kg)
42 Bodyweight Lunges
500m row
-Rest 1 minute-
15 Hang Power Cleans
30 Bodyweight Lunges
500m row
-Rest 1 minute-
9 Hang Power Cleans
18 Bodyweight Lunges
500m row
18 MIN CAP
LEVEL UP OPPORTUNITY: Pistols for Lunges (Gymnastics Focus)
Cool Down
1:00 Hands on Wall Stretch