Thursday, July 11

July 24, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Bench Press (3-2-1 x 3)

Bench Press Waves
Rest :90 sec between waves
Wave #1:
3  @ 75%
2  @ 78%
1  @ 81%
Wave #2:
3 @ 78%
2 @ 81%
1 @ 84%
Wave #3:
3 @ 81%
2 @ 84%
1 @ 87%

Metcon (AMRAP - Reps)

Partner Wod
One works, one rests
Split reps.
25 Min Amrap:
50 Kettlebell Swings 50/35
400m Row (each, same time)
50 Goblet Squats 50/35
40 Cal Bike (combined)
50 Pullups
400m Run (each, same time)
50 Burpees
100 Double Unders (each, same time)
50 KB Deadlifts 50/35
400m Farmers Carry (together, take turns) 50s/35s

400m = 4 reps
1 rd = 452 reps

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