THURSDAY 07-06-2018

THURSDAY 07-06-2018
07-06-2018 Admin

HAPPY BIRTHDAY TO CHARNE MARTIN, AND WILLIE SMIT!

ENDURANCE CLUB

A. ROWING SKILL + BREATHING

The 7’s Warm-up
Use only nasal breathing

B. CONDITIONING

10 rounds of:
1 minute of rowing at 80% effort
30 seconds max effort on the air bike

*Rest as needed between rounds

CROSSFIT

AMRAP 15:
20 med ball cleans
100m med ball carry

Rest 5 minutes

5 rounds for max reps of:
30 sec: DB snatch, left arm, 22.5/15
15 sec: Rest
30 sec: Max HR push-ups
15 sec Rest
30 sec: DB snatch, right arm, 22.5/15
15 sec: Rest
30 sec: Max HR push-ups
15 sec: Rest

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