Tuesday, September 5

Treat everyone with kindness and respect, even those you believe don’t deserve it, not because they are nice, but because you are.  

Warm up:  200 Meter Run
Crab Walk (down)
Straight Leg Bear Crawl (back)

1:00 bike

then…

5 Walkouts
10 Active Spidermans with T-Rotation
4 Walkouts
8 Active Spidermans with T-Rotation
3 Walkouts
6 Active Spidermans with T-Rotation
2 Walkouts
4 Active Spidermans with T-Rotation
1 Walkout
2 Active Spidermans with T-Rotation

PVC passthrough

followed by…Barbell Warmup

Skill:  Power Clean

Workout:  “All Fours” 

“All Fours” Part #1
In a 4:00 Window:
400 Meter Run
21/15 Calorie Assault Bike
15 Hang Power Cleans (95/65)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #2
In a 4:00 Window:
400 Meter Run
18/12 Calorie Assault Bike
12 Hang Power Cleans (125/85)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #3
In a 4:00 Window:
400 Meter Run
15/9 Calorie Assault Bike
9 Hang Power Cleans (155/105)
Max Lateral Burpees over bar in time remaining.

By | 2017-09-05T14:40:13+00:00 September 4th, 2017|Whiteboard|0 Comments

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