Heatin’ Up The Week

Oct 12th, 2021

Category: Uncategorized

Heatin’ Up The Week

Ries

Primarily Outdoors (Unless Raining)
Please do not park in the lot

Warm-up
12-9-6
-Mountain Climbers x2
-KB Tater
-Lateral Up and Over
-SL V Ups

Mobility
Quad/Hip Stretch

Strength
E3MOM15
1. 10 Front Rack Lunge (5 each side)
2. 10 Weighted step-ups
3. Rest

Keep weight moderate on both movements

WOD
Buy-In
75 Sit-ups

-Then-

30-20-10
Overhead Squat 115|75
Box Jump Over
Kettlebell Swing 2|1.5

Level 2 – 95|55
Level 1- 65|35
ADV – 135|95

Extra Work
AMRAP 10
100m Run
100ft Sandbag Carry 190|140
100ft HS Walk

*Goal is 3+ Rounds. Where necessary, scale to 140|90 and 50ft Walk. HS Walks can be scaled further to 3 Wall Climbs or 20 Shoulder Taps