EQUIP: Slam Ball (30/20), Bar (a: 135/95, i: 115/75, b: 95/65), DBs (a: 25s/20s, 20s/15s, b: 15s/10s), Pull-Up Bar, Rings
WARM-UP:
*Active Stretch
*400m Run
*10 x ME Tuck Jump
*5 x DB Renegade Row (Push-Up + Row R + Row L)
*10 x Ring Dip
*5 x Thruster-to-Behind-the-Neck-Thruster (unloaded or lightly loaded bar)
———————
“AUGUST 2nd (8/2)”
Complete For Time:
8 Rounds -
20 x Lunge Jump
2 x Bear Complex (a: 135/95, i: 115/75, b: 95/65)
2 x Muscle-Up (sub 1: Bar M-Up, sub 2: 5 x Ring Row + 5 x Ring Dip = 1 M-Up)
-no rest-
8 Rounds -
20m DB Bear Crawl (a: 25s/20s, i: 20s/15s, b: 15s/10s)
2 x Curtis P (a: 135/95, i: 115/75, b: 95/65)
2 x Pull-Over (sub: Skin-the-Cat)
-no rest-
8 Rounds -
200 ft. Slam Ball Suicide Run (30/20)
2 x Atomic Man Maker (a: 135/95, i: 115/75, b: 95/65)
2 x Wall Walk
No comments:
Post a Comment