Saturday Aug 13

Hot Chillieee

Warm Up

General

3mins Row or Bike @increasing intensity on each min

Mobility

World’s Greatest Stretch 10 reps/side 

Specific

2 sets

2-4 Bar facing burpees

3-5 Thrusters

5-7 Seated TTB/V-ups*

Rest 1 min 

Work Out

@ 0:00

3 rounds for time

21 Bar facing Burpees

21 Thrusters 42.5/30 KG

@ 10:00

3 rounds for time

21 TTB

21 Bar facing burpees

@ 20:00

3 rounds for time

21 Thrusters 42.5/30 KG

21 TTB

TC: 30 min

Score: Time of each WOD

SC

3 rounds for time

15 Bar facing Burpees

21 Thrusters 30/20KG

3 rounds for time

21 Toes To Eye Level

15 Bar facing burpess

3 rounds for time

21 Thrusters 30/20KG

21 Toes To Eye Level 

Fit

3 rounds for time

15 Burpees

15 Thrusters @ Light

3 rounds for time

15 Hanging Knee Raise

15 Burpees

3 rounds for time

15 Thrusters @ Light

15 Hanging Knee Raise 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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