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Saturday 08.18.2018

POSTED ON August 17, 2018

Saturday | 08.18.2018

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Warm Up:
 
50ft Inch Worm
10/10 Rock Back Split Squats
20 Heavy Russian Twists
 
x3
 
10 Empty Bar Deadlifts
:10 Dead Hang + 5 Hollow to Arch Kips
5 Hips Down Push-ups
 
x3
 
Then build to a moderate set of 5 reps for the deadlift
 
Metcon:
 
Level 1 (RX)
 
“Barraza”
 
18min AMRAP
 
200m Run
9 Deadlifts 275/185
6 Burpee Bar Muscle-ups
Level 2 (Intermediate)
 
18min AMRAP
 
200m Run
9 Deadlifts 225/155
9 Burpees + 7 Jumping Bar Muscle-ups or 6 Burpee Bar Muscle-ups
 
Level 3 (Beginner)
 
18min AMRAP
 
200m Run
9 Deadlifts 155/105
6 Burpees + 7 Jumping Chest 2 Bar Pull-ups
 
Cool Down:
 
3 Rounds For Quality
 
1min Couch Stretch L/R
1min Butterfly
1min Cross Shin L/R
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