open gym
WARRIOR WEDNESDAY
Warmup
400m run
empty bar
15 deadlifts
10 step ups step downs
5 wall squats
10 pushups
15 hang cleans
1 min dead hang
1 min scorpion kicks
-load weight and set up stations
-note instead of bench press it will be FLOOR PRESS
metcon
warrior wedsnesday
“ADAMBROWN”
Two rounds for time of:
295/185-200 pound Deadlift, 24 reps
24 Box jumps, 24/20 inch box
24 Wallball shots, 20/14 pound ball
195/120-135 pound Bench/ or floor press, 24 reps
24 Box jumps, 24/20 inch box
24 Wallball shots, 20/14 pound ball
145 /100 pound squat Clean, 24 reps
cooldown
1 min dead hang
3x
25 hollow rocs
1 min plank hold
25 ft walk out