Road Kill

Jul 1st, 2021

Category: Uncategorized

Road Kill

Mike D

Primarily Indoors

Holiday Schedule
Friday July 2nd – Normal Schedule

Sat July 3rd – 7, 8 & 9am
Sunday July 4th – Happy Independence Day! 9 & 10am, No CTX Go America!
Monday July 5th – 9, 10 & 11am

Warm-up
E2MOM x 4**
5|3 Cal Assault Bike
200’ Shuttle Run*

*Turnarounds at 50’

**Increase Speed with each round – should be a sprint by the end

Strength
E2MOM10
Strict Press*
5 Reps

*From the Floor

WOD
100 Wallballs For Time

E3MOM
Complete
X Cals on the Bike

Rx+ – 150 Reps
RX- 18|13 Assault, 27|19 Schwinn
Level 3- 14|9 Assault, 21|13 Schwinn
Level 2- 11|7 Assault, 16|10 Schwinn, 75 Wall Balls
Level 1- 7|5 Assault, 10|7 Schwinn, 50 Wall Balls
ADV – 150 Reps, 30|20 Med Ball

Extra Work
Online Semifinal Event 5

2000m Row
60m HS Walk*
5 Legless Rope Climbs**

1000m Row
40m HS Walk
4 Legless Rope Climbs

500m Row
20m HS Walk
3 Legless Rope Climbs

**scale to 3-2-1 and use legs where necessary
*scale to 40-25-15m, bear crawl instead or perform 6-4-2 wall climbs