FRIDAY 7/31/2020

julia
Friday, July 31, 2020 - 01:38

PARKING LOT

Warmup

400M run into

10 CATCOWS

10 Birddogs

Into:

2 x

10 Half Burpees

10 Bootstrap Squats 

10 Block and Twists 

10 GLUTE Bridges

 

Conditioning:

In socially distant teams of two

Partner A: Build up to a 5rm Deadlift in 10:00

Starting with Empty Bar

Partner B: Max Meters on erg in 10:00

 

*at the 10:00 mark athletes will switch

Score is max meters on the pair

 

@20 min mark

5 min rest 

@25:00

 

For Time

“You go I go”

10 Alt rds:

50 DU

20 AKBS

10 Goblet Lunges

 

Cash out*

400M partner run

 

WARM-UP

ON A 5:00 RUNNING CLOCK

1:00 CARDIO CHOICE

1:00 SINGLE UNDERS

50 MOUNTAIN CLIMBERS

40 JUMPING JACKS

20 HOLLOW ROCKS

 

FULL-BODY STRENGTH

8 ROUNDS EACH :20 ON / :10 OFF

TABATA 1 - DB PUSH PRESS

TABATA 2 - DB REVERSE LUNGES

TABATA 3 - HOLLOW BODY FLUTTER KICKS

 

FINISHER

1 SETS

1:15 TALL PLANK HOLD

-REST :15

1:15 SIDE PLANK (R)

-REST :15

1:15 SIDE PLANK (L)

-REST :15

1:15 PLANK ROTATIONS



 

7.31 PARK PROGRAM

WARMUP – OBSTACLE COURSE

 

WOD – PARTNER “ANGIE MEETS ANNIE”

 

100 RING ROWS

100 PUSH UPS

100 SIT UPS

100 AIR SQUATS

 

THEN…

100 JUMP ROPE

50 SIT UPS

80 JUMP ROPE

40 SIT UPS

60 JUMP ROPES

30 SIT UPS

40 JUMP ROPES

20 SIT UPS

20 JUMP ROPES

10 SIT UPS

 

FUN FINISHER: TIC TAC TOE