Macro – Extended Conditioning Emphasis – Week 6 of 12

Micro – Carry Emphasis – Week 2 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

  • A – Review of Programming and Class Flow

  • B – Warm-up – Every 1:00 x 9 sets

    • Station 1 – 100-200m Run

    • Station 2 – 10 Alternating Squat Hold w/Reach Overhead + 10 Good Mornings

    • Station 3 – 10 Band Pull-Aparts + 10 Banded Upright Rows

  • C – Movement specific review/instruction – Wall Ball

  • 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.

2) 20:00 – 60:00 – “Rozendaal” – AQAP:

51 Wall Balls 30/20

Then…10 rounds of…

7 Deadlifts 225/155

200m Run

18 Push-ups

Then…

51 Wall Balls 30/20

Remembering a great friend, mentor, and individual of our community. Come in, push hard, remember you GET to workout, no one is making you.

Eric Woodman Rozendaal - COURTESY OF NATALIE STULTZ

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE