Wednesday 07-18-18 S

Tuesday, July 17, 2018

Warm Up: 

- This will start at 5 mins after the hour 
30 Secs Cat-Cow 
30 Secs Down-Dog  
90 Secs Row @ Z1 
30 Secs Shoulder Taps
30 Secs Penguin Hops 
60 Secs Row @ Z2 
30 Secs Scap Push-Ups
30 Secs Penguin Hops
30 Secs Row @ Z3 
30 Secs Inchworms with Push Ups     
30 Secs Penguin Hops
- reset rower each time
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Grab Jump Ropes & DB for Renegade Rows...
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Strength & Skill:  
Every 2:30 for 4 Sets:  

5/4 Renagade Rows @ 35/25 or < Greater  
- Left Arm Row, Right Arm Row, DB Push-Up  
35 Double Unders, rest remaining time  
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Grab Empty BB & Maybe KB 53/35 per...
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Empty BB 3 Position Snatches:    
1st Position: High Hang 
2nd Position: Hang 
3rd Position: Below Knees 
- 5 sets before attempting a Weighted Power Snatch 
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Workout: 
18 Min AMRAP of: 

3 Rope Climb (Mod: 125 M Farmers Carry @ 53/35) 
5 Power Snatches @ 135/95 (singles) 
5 Ascending Wall Balls 20/14 (5-10-15-20-25-etc..) 
- each round add 5 Wall Balls to the set 
 

 

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