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Saturday, July 8, 2023

8 July

Training Session AM (7a)


A. Front Squat Tempo; 4 Reps @ 22X0
*205x4

B. TeamWOD

IN TEAMS OF 4 0:00 - 11:00 50-25-10 SYNCHRO AMERICAN SWINGS (1.5/1) BIKE CALS SYNCHRO AIR SQUATS *LADIES CALS (35/15/5) 12:00 - 20:00 3 ROUNDS: 15/10 CAL SKI 15 HEAVY SLAMBALLS OVER PULL-UP BAR 15 T2B 20:00 - 32:00 EVERY 2M FOR 12M 10 WALLBALLS (30/16) 10 SDLHP (115/65) 6 SYNCHRO POGO BURPEES (3/4 WORKING) MAX BIKE CALS *104 Cals (BW/Amy/Milton) 1. IF UNABLE TO COMPLETE 50-25-10 IN 11M, SKIP 1ST 2M WINDOW. SAME FOR THE 3 ROUNDER. 2. SCORE IS TOTAL CALS ON THE BIKE FOR PART 3. 3. SLAMBALLS OVER THE PULL-UP BAR ARE COMPLETED BY DOING 1 SLAMBALL, AS I CATCH, I BRING BALL ALL THE WAY OVER HEAD AND THROW OVER THE BAR.


Training Session AM (1030a) Jiu Jitsu Summer Promotions (2 Hours)

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