Workout of the Day: Wednesday, 06-December-2023
Announcement
Warm-up
PVC Warm-up
then
2 Rounds
3 Tempo OHS
5 Strict TTB or Leg Lever
then
2 Rounds
5 Hang Squat Snatch
5 Kipping TTB
Hang Squat Snatch (15 min to find 5RM Hang Squat Snatch
DO NOT WARM UP WITH SETS OF 5
follow this as a warm up guide
2×3 50-60%
2×2 70-75%
3×1 80-90%
then drop down and pick a weight that you think will be hard for 5 and make an attempt
if its super easy by rep 3 stop)
DO NOT WARM UP WITH SETS OF 5
follow this as a warm up guide
2×3 50-60%
2×2 70-75%
3×1 80-90%
then drop down and pick a weight that you think will be hard for 5 and make an attempt
if its super easy by rep 3 stop)
Metcon (AMRAP – Reps)
4 Rounds
3 min on 2 min off
8 DB Power Cleans 50/35s
6 BBJO 24/20
4 Pull-ups
MAX Shuttle Runs 25ft (this is your score)
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
At the new location we do not have a source of drinking water set up yet so please bring your own water for the time being, thanks!
We are now located at 1800 Sherwood Forest St. 77043 The entrance and parking is across from Sherwood Elementary on Chatterton Dr.
Directions here