Friday 06-08-18 S

Thursday, June 7, 2018

Warm Up:  
Hip Flexor X 30 secs per   
Lat Stretch X 30 secs 
Pec Stretch X 30 secs 
Prisoner Squats X 30 secs 
+
125 M Run @ Z1 
+
A. MINI WOD: 
6 Min AMRAP of:  

20 Secs HS Holds (adv. free standing or walk to wall)    
8 Walking Lunges  
4 Strict Burpees 
4 Squat Jumps  
+
125 M Run @ Z2 
+
Strength: 
15 Mins to Complete:   

B1. 1 1/4 BS, 4 X 6-8 reps @ 65-75% (increased reps)
B2. Crocc Rows, 3 X 40/20 per (build tough; only 3 sets)   
+
Rest 3 mins...(Empty BB Power Snatches) 
+
C. Workout: 
6 Rounds for Time: 

4 Ring or Bar Muscle Ups (scaled: 8 CTBs) 
4 Power Snatches 115/75 (adv. 135/95)       
6 Back Squats 115/75   
- There's a 13 minute time cap on C  
+
D. Finisher: 
24 Lateral Burpees Over Barbell   
- Time stops once you complete your burpees 
 

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