Aug 11

Workout of days past

Strength

“Barbell Class”

A) Warm Up: 3 Sets 10 Ring Rows 10/side Banded Lateral Walk 10 Good Mornings 10/side Adductor Rock Backs B) Barbell Lift: 5 x 3 Sumo Deadlift @22X1 C) Accessory: 3 x 10-12 Strict Pull Ups *Use a band if needed *2 min rest b/t sets

WOD

A) Warm-Up: 2 Sets 100m Run 10 Reverse Lunge 10 Quad T-Spine Rotations 10/side Single Arm DB Upright Rows B) Strength/Skill: 3-4 Sets 1) 8/side Chainsaw Rows 2) 20-30 sec/side Single Arm Plank with DB Isometric Row C) Metcon: Every 3 min x 4 Sets 20 Switch Lunges 12 Dual KB/DB Cleans 200m Run

Video Demos: Single Arm Plank with DB Isometric Row https://youtu.be/dPlgMj4guUE Switch Lunges https://youtu.be/J5ZMs2WKIl0

Jul 31–Aug 1–Jul 30–Jul 29–Jul 28–Jul 27–Jul 26–Jul 25–Jul 24–Jul 23–Jul 22–Jul 21–Jul 20–Jul 19–Jul 18–Jul 17–Jul 16–Jul 15–Jul 14–Jul 13–Jul 12–Jul 11–Jul 10–Jul 9–Jul 8–Jul 7–Jul 6–Jul 5–Jul 4–Jul 3–Jul 2–Jul 1–Jun 30–Jun 29–Jun 28–Jun 27–Jun 26–Jun 25–Jun 24–Jun 23–Jun 22–Jun 21–Jun 20–Jun 19–Jun 18–Jun 17–Jun 16–Jun 15–Jun 14–Jun 13–Jun 12–Jun 11–Jun 10–Jun 9–Jun 8–Jun 7–Jun 6–Jun 5–Jun 4–Jun 3–Jun 2–Jun 1–May 31–May 30–May 29–May 28–May 27–May 26–May 25–May 24–May 23–May 22–May 21–May 20–May 19–May 18–May 17–May 16–May 15–May 14–May 13–May 12–May 11–May 10–May 5–May 9–May 8–May 7–May 6–May 5–May 4–May 3–May 2–May 1–Apr 30–Apr 29–Apr 28–Apr 27–Apr 26–Apr 25–Apr 24–Apr 23–Apr 22–Apr 21–Apr 20–Apr 19–Apr 18–Apr 17–Apr 16–Apr 15–Apr 14–Apr 13–Apr 12–Apr 11–Apr 10–Apr 9–Apr 8–Apr 7–Apr 6–Apr 5–Apr 4–Apr 3–Apr 2–Apr 1–Mar 31–Mar 30–Mar 29–Mar 28–Mar 27–Mar 26–Mar 25–Mar 24–Mar 23–Mar 22–Mar 21–Mar 20–Mar 19–Mar 18–Mar 17–Mar 16–Mar 15–Mar 12–Mar 14–Mar 13–Mar 12–Mar 11–Mar 10–Mar 9–Mar 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