Back to All Events

190502

1) WARM-UP:

Stretch

Mobility: Good mornings with twist x 10, 90/90’s x 10

2 Rounds:

10 x Ring Rows

10 x Supermans

10 x Lunges

2) STRENGTH: Alt. EMOM 15

BB Back Rack Step-ups x 8 (build in weight)

DB Reverse Flys x 8 (build in weight)

Good Mornings x 8

3) METCON: Repeat from 2/6/19

AMREP 12

0:00-4:00

3 Rounds:
12 x Wt. AbMat Situps @20/14 (Rx+ Wt. GHDSU @20/14, Scaled 14/10)

12 x KB Snatch @53/35 (Rx+ 70/53, Scaled 35/26)

Max Rep Wall Balls @20/14 (Rx+ 30/20, Scaled 14/10)

4:00-8:00

2 rounds:

18 x Wt. AbMat Situps @14/10 (Rx+ Wt. GHDSU @14/10, Scaled no weight)

18 x KB Swings @53/35 (Rx+ 70/53, Scaled 35/26)

Max Rep Wall Balls @20/14 (Rx+ 30/20, Scaled 14/10)

8:00-12:00

1 round:

36 x AbMat Situps (Rx+ GHDSU)

36 Russian Swings @53/35 (Rx+ 70/53, Scaled 35/26)

Max Rep Wall Balls @20/14 (Rx+ 30/20, Scaled 14/10)

*Score is total Wall Balls

Earlier Event: May 1
190501
Later Event: May 3
190503