“Movement is more than exercise”
*If you guys are attending Warlock Summer Social on Sunday from 2-8 pm money is due by today at 6 pm. $20 for adults and $10 for kids.
A. EMOM x 10
Min 1: 3 FS
Min 2: 30 Second Hollow Hold
B. AMRAP 4
800M Run then AMRAP
5 OHS @135/95
5 Wallball
AMRAP 4
600M Run then AMRAP
10 OHS @115/75
10 Wallball
AMRAP 4
400M Run then AMRAP
15 OHS @95/65
15 Wallball
*4 Minute Rest in between rounds
Bonus:
A. 3 Rounds: Min 1-3 Power Cleans, Min 2-2 Power Cleans, Min 3-1 Power Clean
B. Durante Core Workout – 5 Rounds – 10 Hollow Rocks, 10 V-Ups, 10 Tuck Ups, 10 second Hollow Hold
1 minute Rest
Warlock Weightlifting:
1. Power Jerk + Jerk (5 sec hold overhead on last rep) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1 x 5
2. Push Press Bnk + Push Press – 70% x 3+2, 75% x 3+2, 80% x 3+2 x 3
3. Walking Lunge – 3 x 12/leg
A1. Crunches – 3 x max
A2. 2-arm DB OH carry x 3