The Great Outdoors

Sep 20th, 2021

Category: Uncategorized

The Great Outdoors

Angela

Primarily Outdoors
Please do not park in the lot

Warm-Up
In 3 minutes complete
-200m Run
-10 Kettlebell Deadlifts
-15 Russian Swings
In the remaining time
AMRAP Inchworms

-Rest 30s-

In 3 minutes complete
-200m Run
-10 American Swings
-15 Air Squats
-20 Scap Push-ups
In the remaining time
AMRAP Scorpions

Mobility
Chest Mash

KB Accessory
With Kettlebell
2 Rounds
1:00 Work|10s Rest
-Windmills
-SA KB Strict Press**
-Arm Bar Stretch
-Turkish Get Up

*Switch Arms Halfway Through Each Movement
**Bottoms Up Press for those Capable

WOD
AMRAP 20
400m Run
20 Kettlebell Swings 1.5|1
20 Push-ups
20 Sit-ups
20 Air squats

Level 2 – 1|0.75
Level 1 – 0.75|0.5
ADV – 2|1.5, Clapping push-ups, GHD sit-ups, pistols

Extra Work
10-8-6*
SB Hug Squats 140|90
Bar Muscle Ups
*150’ SB Carry after each round

Rest 2:00

5-4-3*
SB Over Shoulder
Ring Muscle Ups
*100’ SB Carry after each round

Scale Bar Muups to 5-4-3 and Ring to 3-2-1
Or
Banded Muscle Ups
Or
Chest To Bar x 2
Or
Strict Pull-Ups x 2