Workout of the day – Monday July 12th
Warm up
2 rounds:
10 PVC pass-throughs
5 PVC Cuban presses
10/side single arm DB overhead lunges
20 skater steps
Strength
Muscle Snatches 3×3, increasing
Then,
Overhead squats
5×4, building , aiming for the same weights as 6/28
Metcon
13 min AMRAP:
6 squat snatches 115/80 lbs
12 Chest-to-bar pull ups
18 alternating pistols
Scaling option:
Banded Chest-to-bar Pull-ups. We are looking for a full range of motion on these Pull-ups, get a band that allows you to touch the bar with your chest each rep. Or sub for ring rows
Alternating reverse lunges
EVF360
A) For time:
10-20-30-40-50-40-30-20-10 Double unders **
** after each round of double unders, perform 6 double dumbbells box step overs 50/35 lbs, 24/20 in
If you cannot perform double unders, do single unders with twice the volume
B) 17 min AMRAP:
2 wall walk
6 pull ups / ring rows
12 wall balls 20/14 lbs, 10/9 ft.
18/15 cal row
2021 07 11