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12 July 2017

12
Jul

12 July 2017

12 July 2017

Warm-up: 800m Run to W. Alabama, 3 Rounds: 1 arm KB OH Carry across gym, switching arms, 1 arm KB OH Carry across gym, 10x Kettlebell Swing.

Strength: Strict Press:  7-7-5-5-3-3-1 Each set to be done as heavy as possible, adding weight each set. (17 Minutes Max)

WOD: 15 min. Ascending ladder:

  • 1x Deadlift (225/155)
  • 2x Burpee
  • 3x Double Under

(1/2/3, 2/4/6, 3/6/9, 4/8/12, 5/10/15, 6/12/18, 7/14/21, 8/16/24, 9/18/27, 10/20/30, etc.)

Cool Down: Wall Sits:  3 Rounds:  1:00 on/off

 

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