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Monday – 6/19/2017

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The Workout for Monday is:

 

WARM-UP

  • 300m Run/Row

KB Complex x 6 total reps (3 per side)

  • Arm Bar + Turkish Get-Up + Windmill

 

WOD SPECIFIC

Hip Rotation Flow

 

STRENGTH

(Performance)

In 10 minutes, establish 20 rep max Overhead Squat

(Fitness)

AMRAP x 10

  • 3 Wall Walks
  • 20 sec Hollow Rock
  • 6 Broad Jumps
  • 40 sec Wall Sit

 

CONDITIONING

“Chelsea”

EMOM x 30 minutes

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Score = Number of successful intervals

 

EXTRA CREDIT

-Mobility: 2-3 exercises from posters

-Applied Strength: EMOM x 15

  • 5 Wall Balls (40/30)
  • 1 Snatch (work up)

-Gymnastics: 5RFT

  • 5 Bar Muscle-Ups
  • 5 Burpee Box Jumps

-Endurance: For Time

  • 2k Row