Friday, July 19
‘The world breaks everyone and afterward some are strong at the broken places’ – Ernest Hemingway
Hey everyone, our “lost and found” has filled up again. Please check the hanging rack by the front door, as well as the cubbies near the whiteboard, for any clothing items. We’ll be clearing those out in the next couple days. Thanks!
Warm-up
EMOM 9 mins:
min 1: 40 secs row, bike, or run at 50% effort
min 2: 5 bent over rows (with empty barbell) + 5 burpees
min 3: rest
min 4: 40 secs row, bike, or run at 60% effort
min 5: 6 bent over rows (with empty barbell) + 6 burpees
min 6: rest
min 7: 40 secs row, bike, or run at 70% effort
min 8: 7 bent over rows (with empty barbell) + 7 burpees
min 9: rest
Strength
3 rounds for quality of:
Farmer Carries, pick load, 100 ft (2 floor lengths, or 1 “down and back”)
Athlete Instructions
3 carries with a heavy load.
(Increase distance as needed if the load is too light.)
10 Dumbbell Burpees, pick load
Athlete Instructions
Complete 20-30 reps in as few sets as possible, you choose the load.
Metcon
Each for time:
Row: 10x 125 m
Athlete Instructions
Rest as needed.
Goals: 30 seconds or less per effort
Strength B (can be done instead of metcon)
3 RFQ
KB Sumo DL High Pull 3x10-12 @ 30X1
Hammer Curl x10-12 @ 30X1
Hollow Hold x :45
Accessory (Optional. Can be done in addition to above.)
For quality:
Handstand Descent Practice (from wall)
Athlete Instructions
Descent from Handstand Variations.
Cool Down
Hold 1-2 minutes per side.
Hold 1-2 minutes.