THURSDAY 09-08-2018

THURSDAY 09-08-2018
08-08-2018 Admin

CROSSFIT

A.

5 giant sets of:
15 natural knee extensions
10 BB Pendlay rows, all heavy
15 Cuban rotations

No more than 30 sec rest between sets

B.

5 rounds for time:
400m run
10 single arm DB push press/side, 22.5/15

10 burpee box climbs, 60/40″ (two boxes stacked on top of each other; burpee; get up and over)

ENDURANCE CLUB

A. WARM-UP

EMOM 12:
Even: 12/8 cal. bike
Odd: 12/8 cal. ski-erg

B. CONDITIONING

6 x 500m row
Row at easy pace for 1 minute between each interval

We’re looking for a hard but maintainable pace today. About 70% of your PB pace.

C. ACCESSORY

3 giant sets of:
15 natural knee extensions
5 single leg Romanian DL/leg (DB/KB)
15 Cuban rotations (light plates)

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