• +601 613 4014
  • Mon - Fri 5:30 am - 7:30 pm
Blog Wednesday 6.24.2015

Blog

Wednesday 6.24.2015

  • by rbwrv
  • June 23, 2015

Wednesday 6.24.2015

Class Times: 5:30am, 7:30am, 9:00am (Women Only), Noon, 4:00pm, 5:30pm, 6:30pm; Open Gym- 6:30-7:30am

IMG_9832

Warm-Up:

MedBall Warm-Up

Shoulder/Posterior Chain Mobility

Strength:

A) 4 x 5  Tempo Deadlift (4 sec Descent)- start 70% of 1RM Clean and work up to AHAP

B) 4 x 5  HSPU  (4 x 10 Push-ups)

WOD:

3 rounds- 1 minute of each movement

Wall Balls

Power Snatch 75/55

Box Jump

Thruster 75/55

Calorie Row

*1:00 min Rest between rounds

(Score is total number of reps and calories)

Warm-Down:

3 x 45 sec Hollow Hold