THURSDAY

 
Calf pumps

Boot strappers

windmills

Burgener warm up

Squat rocks (knee over toes)

OH plated sit-backs

 

 

Heart Starter

 

4 Rounds

10 minutes

 

·     100-meter Run

·     3 Inchworms

·     6 Walking Lunges

·     9 Air Squats

 

Warm-up barbell movements

 

Memorial WOD

 

“Claudia”

Claudia Clayton (48)

Died 30/05/2019

 

For Time:

20 Minute CAP

 

·   25 Power Cleans (RX 42½/30 Kg)

·   20 Thrusters

·   15 Bar-over-burpees

·   800-meter Run

·   25 Power Cleans

·   20 Thrusters

·   15 Bar-over-burpees

·   400-meter Run

·   25 Power Cleans

·   20 Thrusters

·   15 Bar-over-burpees

·   200-meter Run

 

Stimulus:

·   Fast Consistent Sets

·   Short recovery time

 

 

Recovery Workout

Memorial WOD

 

“Claudia”

Claudia Clayton (48)

Died 30/05/2019

 

For Time:

20 Minute CAP

 

·   25 Power Cleans (RX 25/20 Kg)

·   20 Thrusters

·   15 Bar-over-burpees

·   800-meter Run

·   25 Power Cleans

·   20 Thrusters

·   15 Bar-over-burpees

·   400-meter Run

·   25 Power Cleans

·   20 Thrusters

·   15 Bar-over-burpees

·   200-meter Run

 

Stimulus:

·   Fast Consistent Sets

·   Short recovery time