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17 October 2019

17
Oct

17 October 2019

 

17 October 2019

Warm-up:  3 Sets: 250m row, 6x Burpee over the rower (use caution or simply just do 6x burpees), 12x RKB swing. 

Strength: Deadlift 6×4, increase weight slightly from last week (about 2.5-5%). 

Stamina: 4 Rounds, not for time: 10x Hang Power Snatch, 25x GHD Sit up, 100m sleds push (bodyweight). 

WOD: For time:

20-16-12:

  • Calorie Air Bike (or Rower)
  • Kettle bell swing (53/35)

Run to W. Alabama. Right into,

12-8-4:

  • SDHP (95/65)
  • Pull-ups 

Cool Down: 5x Planks 1:00 on/off

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