05 Sep 2018 Wednesday Sticky Post By Josh Rogers Posted in Uncategorized Permalink September 5, 2018 Josh Rogers Hump Day Sticky Post By Josh Rogers On September 5, 2018 Announcements: Get your jump on all month!! Sept – RPM 10K Challenge Register Here –> https://rpmtraining.com/10k-challenge/ CROSSFIT S&P Cycle: squat – pull–PRESS–pull– off A. Dumbbell Bench Press 4 sets of 8 * 3 second negative **30 Russian Twist + 60 double unders between sets B.3 rounds, each for time: 30 cal airbike 30 single arm KB snatch (15/side, 53/35) 4 rope climbs *rest 5 min bt rounds CSPORT A. ALT tabata x 6 sets @ each Jumping Jacks Straight arm Plank Step ups B. 30-20-10 rep rounds Single arm DB snatches (per arm) Single arm OH walking lunges (per side) Double Unders x 2 400m run per round
