Wednesday – 7/31/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
-300m Run
44′ of each
-Walking Toe Touch
-Soldier Walk
-Walking Lunge
-Lateral Lunge
-Straight Leg Bear Crawl
-Crab Walk
-Inchworm

(Mobility)
-30 sec PVC External Rotation /side
-30 sec Sleeper Stretch
-15 Jumping Air Squats

(Specific)
Toe-to-Bar Technique
Review and Setup metcon

METCON
4 Total Rounds
AMRAP x 5
-400m Run
-25 Toes-to-Bar
-10 Thrusters (115/75)(Rx+ 155/105)
-Max Burpee Pull-Ups in remaining time (Rx+ Burpee Ring MU)
Rest 4 minutes between rounds

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Strength Work]
1 & 1/4 Front Squat
5 x 2 climbing
Rest 2 minutes between sets

[Gymnastics]
5 Rounds
-10 sec HS Hold + Max Rep Strict HSPU
Rest 2 minutes
Score = total reps

[Midline]
4 Rounds
-Side Plank x 45 sec /side
-Supine GHD Plank Hold x 30 sec

[Engine Builder]
For Max Cals
20 Minute Assault Bike
*Aim to hold 3-5 RPM faster than 30 minute bike test.