Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. then 3 Rounds 10 Air Squats 10 Box Jumps 7 Toes-to-Bar WOD Open 21.3 Time cap: 15 min. 15 front squats 95 / 65 30 toes-to-bars 15 thrusters 95 / 65 Rest 1 min. 15 front squats 95 / 65 30 chest-to-bar pull-ups 15 thrusters 95 / 65 Rest 1 min. 15 front squats 95 / 65 30 bar muscle-ups 15 thrusters 95 / 65 Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 21.4 Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time cap: 7 min. Cool Down 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 30/30 Airdyne
0 Comments
Leave a Reply. |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
April 2024
Categories |