Tuesday, July 5th, 2022
General Warm-Up
warm-up (14 minutes)
every 3 minutes on the minute x 3 rounds
1 minute bike or row
8 med ball deadlifts
8 med ball squat cleans
5 push-up to downward dog
plank hold remaining time
every 3 minutes on the minute x 3 rounds
1 minute bike or row
8 med ball deadlifts
8 med ball squat cleans
5 push-up to downward dog
plank hold remaining time
Strength
Every minute on the minute x 10 rounds
weighted pull-up x 3-5 reps (build wieght as needed)
weighted pull-up x 3-5 reps (build wieght as needed)
WOD
Workout Format
12 minutes
50/45 cal bike buy in
into
as many rounds as possible
6 sandbag over the shoulder (100/50)
6 sandbag deadlift
1, 50m sandbag carry (gym door to closest corner of storage build by the fence and back.)
*scale the calories on the bike so you can push yourself to aim for 4 minutes or less to finish. Scale the weight as needed for the sandbag.
50/45 cal bike buy in
into
as many rounds as possible
6 sandbag over the shoulder (100/50)
6 sandbag deadlift
1, 50m sandbag carry (gym door to closest corner of storage build by the fence and back.)
*scale the calories on the bike so you can push yourself to aim for 4 minutes or less to finish. Scale the weight as needed for the sandbag.