Saturday, June 18

“My grandmother started walking 5 miles a day when she was 60. She’s 97 now, and we don’t know where the hell she is.” - Ellen Degeneres

Rebuild 8:30a, Community WOD 9:30a

REBUILD

A) 3 rounds for quality of:

8 Barbell Z Press @21X1, pick load

Rest 45 secs

8 Barbell Bent Over Rows @2111, pick load

Rest 45 secs

12 Dumbbell Rear Delt Flies @2111, pick load

Rest 45 secs

10 Ab Wheel Roll Outs (5 Barbell Roll Outs)

Rest 45 secs

B) 3 Sets

Split Stance Barbell Good Morning 2010 Tempo x 8-10/leg (2-3 RIR)

rest 45sec

Seated Double Leg Calf 11X3 Tempo x 10-15reps (2-3 RIR)

rest 45sec

Band Assisted Nordic Hamstring Curl 5 reps with 3-5sec lowering

COMMUNITY WOD (w/partner)

AMRAP 15

A) 

As Partner A rows as far as possible, Partner B finishes an AMRAP of:

·       5 Toes-to-Bar (Hanging Knee Raises or V-Ups)

·       10 Wall Balls at 20 lbs. for men or 14 lbs. for women.

·       15 Push-Ups

Partner A then does the AMRAP while Partner B does rowing. Switch as needed. Teams are scored on row distance and 5/10/15 AMRAP.

5:00 Rest

 B)

AMRAP (As Many Reps As Possible) for 15 minutes.

Partner A runs for 400 meters while Partner B does an AMRAP of:

·       20 Kettlebell Swings

·       20 Box Jumps

When Partner A returns, Partner B does the run while Partner A does the swings and box jumps. Teams are scored on 400m reps and 20/20 AMRAP.