SATURDAY 7-27-19

WARM UP

2:00 Row(Light Pace)

Into 1 Round:

10 Pausing Glute Bridges –

20 Abmat Sit-Ups

… 1:00 Laying Front Rack Stretch –

200 m run

Into 2 Rounds:

:15s Superman Static Hold –

:15s Handstand Hold Stretch –

… 1:00 Laying Front Rack Stretch –

1:00 ROW (Fast Pace)

Into 3 Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Power Cleans

100 Meter Jog

All with an empty barbell.

Aim first is to find the combination of the thruster/pull-up/burpee triplet.

At low intensity, two-rounds:

5 Thrusters

5 Pull-Ups

5 Burpees

5 Sets of the Complex:

Pausing High Hang Squat Clean

Pausing Front Squat

High Hang Squat Clean

Front Squat

1 Set @ 55% of 1RM Clean

3 Sets @ 60%

1 Set @ 65%

On the pausing repetitions, we are pausing for a full two seconds. On the high hang squat clean, the pause takes place in the catch position (bottom of squat). On the front squat, same pause location… bottom of squat.

 

 

BARBEL CYCLING

 

20EC302C-2039-4C01-BA23-46D94FB3930E

 

WOD

1 Mile Run, directly into:

10 Rounds of the “Bergeron Beep Test”

1 Round of “BBT”:

7 Thrusters

7 Pull-Ups

7 Burpees

Barbell Pounds – 75/55

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