WORK


Erin has been consistent with the outdoor workouts! Photo: Oscar Bravo


As the saying goes, "Hard Work Pays Off". Training Wednesday - Thursday is a pretty extensive EMOM and the goal is to be breathing and sweating and working the whole time. With the Open approaching, it is always good to stay in touch with "lighter" weights executed at higher rep ranges... so get after it!


Cam


 

TRAINING WEDNESDAY THURSDAY


WARM UP x 2

1 min row

Standing torso rotations (feet normal stance, rotate one arm back with shoulders then switch to the other side, smooth and rhythmical) x 8/side

Standing Groin stretch - shift side to side smoothly x 8/side

Slow mountain climbers with hands on window sill x 8/side (think moving plank not cardio)



WOD: WORK


Every 1 min for 30 mins, alternating between:

16 Hang Power Snatches, 75/55 lbs

16 Strict Press, 75/55 lbs

16 Sumo Deadlift High-pulls, 75/55 lbs

16 Back Rack Reverse Lunges, 75/55 lbs

16/12 Row Calories

Rest 1 min


Will be tough with this combo of movements! Scale to be able to do all movements mostly unbroken and mostly Touch and Go style.


FG3: 12-14 reps of all

FG2: Scale barbell weight to 35-45/55-65

FG1: Training bar

CP1: 95/65

CP2: 115/75