30 July 2020
Warm-up: 3 Sets: 250m Row, 10x V- up, 8x DB Burpee.
Strength: Bench Press: 9-7-5-3-3: Increase weight with each reduction in reps. All sets 5-10lb heavier than last week.
Stamina: 5 Rounds, not for time: 50m KB Carry – One arm Front rack, other arm Overhead – Switch arms at 25m, 20x Sandbag Clean and Jerk (60/40), 10x Sandbag Get up (5/side).
WOD: Until you reach 100 Pushups (150 ARX) Record total time!
Every 3:00 Complete:
20 cal. Row (15 Ladies)
11x Overhead Squat (95/65)
Max Push ups in the remainder of time.
Cool Down: 3 Sets: 20 GHD Sit-ups