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2 April 2020

1
Apr

2 April 2020

2 April 2020

Warm-up: 500m Row, 3 sets: 10x Push up with rotation, 20m Bear crawl, 15x Hollow rocks. 500m Row.

Strength: Strict Press : 7-7-5-3 (increase load with each reduction in rep count) then 1 set of 10-12 reps at 75-80% of first set. or if you only have dumbbells, accumulate 50 DB Strict Press.

Stamina: 4 Rounds, not for time: 12x Renegade Row, 100m Double arm KB Front rack carry, 15x Ring Push up.

WOD: 5 Rounds, for time:

  • 200m Sprint
  • 15x Wall Ball (20/14)
  • 30x Double under (60x Single unders)
  • 10x Toes to bar or V-ups or Toes to Pole

Cool Down: Running, 10 Rounds: 50 seconds Moderate pace, 10 seconds Hard pace. 

 

 

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