Soap Box

Aug 12th, 2020

Category: Uncategorized

Soap Box

Julia

Indoors Primarily

Warm-up
2 Rounds
:40 Work/:20 Rest and Switch
-Box Squat with DB in goblet position
Hollow Hold roll to Arch Hold
-Uneven Push Ups with DB

Mobility
Shoulders
Rolling & Stretching
Pigeon Stretch

Strength
E2MOM14
3 Box Squats

Outdoor Strength
E2MOM14
3 Front Pause Squats
*3 Seconds in the bottom

Assault/Rogue Bike WOD
3 Rounds
15 Pull-ups
15/12 Calorie Bike
15 Single Arm Devil’s Press 50|35

RX+ – 20 C2B, 20|15 Cals
Level 2- 40|25
Level 1- 30|15
ADV – 10|7 ‘Bar Muscle Ups, 70|50, 25|20 Cals

Schwinn Bike WOD
3 Rounds
15 Pull-ups
23/18 Calorie Bike
15 Single Arm Devil’s Press 50|35

RX+ – 20 C2B, 30|22 Cals
Level 2- 40|25
Level 1- 30|15
ADV – 10|7 ‘Bar Muscle Ups, 70|50, 37|30 Cals

Outdoor WOD
3 Rounds
15 Barbell Bent Over Rows 95/65
200m DB Run 50/35
15 Single Arm Devil’s Press 50|35

Level 2 – 80|50, 40|25
Level 1- 65|35, 30|15
ADV – 115|80, 70|50

Extra Work
EMOM 12 Full Snatch
Minutes 1-3 – 3 Reps @75%*
Minutes 4-7 – 2 Reps @ 80-85%
Minutes 8-12 – 1 Rep @ 90+ %