Move: Saturday, August 14th, 2021
Move
Macro – Extended Conditioning Emphasis – Week 11 of 12
Micro – Running Emphasis – Week 3 of 4
WOD:
1) 0:00 – 20:00 – Class Review and Warm-up:
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A – Review of Programming and Class Flow
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B – Warm-up – 8 minute AMRAP:
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100m Run
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5 Wall Therapy Squats
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30 second Front Plank Hold
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10 Band Pull-Aparts
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C – Movement specific review/instruction – Bar Row Review/Setup
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D – Athlete setup for first working set
The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.
2a) 20:00 – 60:00 – AQAP:
1 mile Run
100 Wall Balls
50 Bar Rows
50 Calories Ski/Bike/Row
100 Abmat Sit-ups
50 Kettlebell Goblet Squats
800m Run
Scale as needed. This is a chipper, must complete one movement before moving to the next.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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