August 22, 2017

20170822

Warm-up

3 Rounds:
9 Wall Squats
12 Push Ups
15 AbMat Sit-Ups
:20 second Samson Stretch each side

Strength
Every 2 Minutes, Alternating Movements each Set following the below rep scheme:
Back Squat
10 x 63%
8 x 68%
6 x 73%
4 x 78%
2 x 83%
Push Press
10 x 63%
8 x 68%
6 x 73%
4 x 78%
2 x 83%
Metcon
Metcon (AMRAP – Reps)
4 Rounds of “Tabata” at each station.
Station 1 –Wall Balls (20/14)
Station 2 – Deadlifts (155/105)
Station 3 – Wall Balls(20/14)
Station 4 – Deadlifts (155/105)*The final 10 seconds after the Wall Balls is the transition into the Dead Lifts.  Total Time is 8:00 for entire WOD.   Score equals total Reps for entire workout.

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