Saturday – 5/9/2020

The Workout for Saturday is:

WORKOUT FROM HOME
[Metcon]
“Kelly”
5 Rounds for Time
-400m run
-30 Box Jumps 24/20″ (Find a ledge, bench, etc to jump to or sub with Tuck jumps)
-30 Wall Balls (Sub with Jump Squats or Goblet squats)

[Accessory]
Abs with Troy!!!
*Check SugarWOD

[Engine Builder]
18 Rounds
-Run/Machine 30 seconds
-Rest 30 seconds

PLUG AND PLAY
[Applied Strength]
In a 15 minute window,
Establish your 2RM Power Clean for the day.
*Drop and quickly reset between reps. (10 sec max)

[Metcon]
AMRAP x 14 Minutes
-8 Hang Power Cleans (165/115)
-200m Run
-15/10 Cal Bike

[Accessory]
Bent Over Barbell Row: 5 x 10
*Quality and control over weight.

[Gymnastics]
AMRAP x 4
-Max Strict Muscle-Ups
Rest 2 Minutes
AMRAP x 4
-Max Burpee Muscle-Ups

[Finisher]
For Time
-30 KB Swings (70/55)
-30 DB Box Step-Overs (50/35s)
-30 KB Swings (70/55)
Time Cap = 7 minutes