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1 April 2020

31
Mar

1 April 2020

1 April 2020

Warm-up:  3 Sets: 200m Run, 15x KB RDL, 10x Weighted Hip bridge.

Strength: Deadlift: 7-5-5-3: Increase load with each reduction of rep count. Perform 15 V-ups between sets. If you don’t have a barbell, perform 100 KB or odd object deadlifts not for time. 

Stamina: 4 Rounds, not for time: 20x 1+½ Goblet squat (70/55), 20x GHD Sit up, 50m Banded buddy pull.

WOD: 3 Rounds: Complete the following in 4:00 – Rest 2:00 Between sets.

  • Run 300+ Meters (the block at AllSport)
  • AMRAP:
    • 3x Deadlifts (155/105)
    • 3x Hang Power Clean (155/105)
    • 3x Shoulder to Overhead (155/105)

Note:  this can also be done with a set of dumbbells or even a single dumbbell or kettlebell

Cool Down: 4 Sets: 30x Russian Twist with Slam ball/Plate/Dumbbell/Kettlebell

 

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