This Sunday is the last of Steve K.'s swim instruction and WOD at 1:30pm at Ashwaubenon Aquatic Center. If you haven't made it out to one of his classes, I highly recommend it. Steve is an all star at swimming and instruction, and is working with Tom Fameree for The Games and he can help you a lot as well.
1.) 10 minutes to establish 1RM Squat Snatch
-10 minutes to warm up to as heavy as you'd like
-10 minutes to warm up to as heavy as you'd like
2.) 3 Back Squat every 3 minutes for 4 rounds @ approx. 85%
*3.) 9 minute AMRAP
3 Strict Deficit Handstand Push-ups 2x45/1x45
25 Wallballs 20/14lb
*4.) 4 rounds
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (R)
10 Single Arm Dumbbell Lunges 35/25lb (R)
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (L)
10 Single Arm Dumbbell Lunges 35/25lb (L)
*5.) 200m Yoke Carry 45lb plate on each post/25lb plate on each post
*6.) 50 GHD Sit-ups for time
Nate Hall26h
Pretty excited to see this one pop up!