Saturday – 6/29/2019

The Workout for Saturday is:

WARM-UP
Coach’s Choice

PARTNER WORKOUT
In teams of 2, with a running clock….

…at the 0:00
AMRAP x 8
-20 Cal Row
-30 American KB Swings (70/55)

…at the 10:00
AMRAP x 8
-20 Cal Bike
-30 SDLHP (115/75)(Rx+ 135/85)

…at the 20:00
AMRAP x 8
-30 Cal Bike
-20 Front Rack Lunges (115/75)(Rx+ 135/85)

…at the 30
AMRAP x 8
-30 Cal Row
-20 HSPU (Rx+ strict)

*Go HAM on each section if you want the most out of this. You get 2min. of rest, earn it… Teams may need to be on different sections to make the hspu work.

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.

[Accessory]
4 Rounds
-90 sec D-Ball Chest Hold
-25 GHD Hip Extensions
-Rest 2 minutes

[Strength]
Sumo Deadlift
5 x 3 (climbing)
*Build to heavy set of 3 for the day.

[Gymnastics]
For Time
5 – 4 – 3 – 2 – 1
Legless Rope Climbs OR Pegboards
Rest 2 minutes between sets
*Two minutes is a tricky amount of rest, sometimes that pump sets in worse while you’re standing around. Understand that even with the rest built in, coming out too hot can lead to total failure. Approach this piece thoughtfully.

[Engine Builder]
Run Option
25 minute Run @ steady state

Row Option
For Time
-4000m @ 5k PR pace
-Rest 2 minutes
-3000m @ 5k PR pace
-Rest 2 minutes
-2000m @ 5k PR pace