Workout For May 12th

29
Nov

Workout For May 12th

GROUP CLASS WORKOUT

 

Warm Up:

 1 min plank, 20 lunges

20 hollow rocks, 15 goblet squats

20 situps, 15 kb swings

 

Strength:

Front Squat 4×2 @ 80%, 1×6 @75%

Lean: Front Squat 4×6 @45% Every 1:20

 

Metcon:

Welded

14 Min AMRAP

Buy in: 50 Burpees

10 S2OH 95/65

10 Box Jumps 24/20

10 Front Squats 95/65

 

Welded Lean

14 Min AMRAP

Buy in: 40 Cal Bike

10 Front Rack Lunges 96/65

10 Burpees

10 Kb Swings 53/35

 

Mobility:

Pre – Hip & External Rotation (pg. 307)

Post – OH Tissue Smash (pg. 255)

 

 

 

OPEN GYM

8am to 9am Endurance WOD available

 

 

 

SKILLS CLASS WORKOUT

KB Snatches

GHD/GHR

2 min bike test

 

 

 

COMPETITORS CLASS WORKOUT

CLICK HERE

 

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