Oh Heyy, Outdoor Day

May 6th, 2021

Category: Uncategorized

Oh Heyy, Outdoor Day

Carrie

Primarily Outdoors – Please do not park in the lot
Warm-up
Every 90 Seconds
-100M Run
Then AMRAP Prison Burpees*

-100M Run
Then AMRAP Narrow Stance Squat (Feet Together if able)

-100M Run Then AMRAP
Single Arm Renegade Row

*Prison Burpees = 3 Push Ups in the middle of the Burpee.

Midline
2 Rounds
In 2 minutes Complete
30 Hollow Rocks
30 Double Crunches
Then AMRAP
Sit-ups*

Rest 30 seconds

In 2 minutes Complete
30 Supermans
30 Single Leg Glute Bridges
Then AMRAP
Sit-ups*

Rest 30s

*ADV – V-Ups

WOD
800m Run
50 Burpees
50 Pistols

600m Run
40 Single Arm Snatches (50/35)
40 Lunges with SA lockout

400m Run
30 Single Arm Devils Press
30 Single Arm Thrusters

L2 – 40/25/ 30 Pistols
L1 – 30/15 – 30 Burpees 40 Reverse Goblet Lunge 600M/400M/200M

ADV – Move Faster

Extra Work
5 Sets*
5 Bench Press
5 Strict Pull Ups

Rest as needed between sets

*Most sets should be unbroken – add weight to pull ups where able.