16 October 2019
Warm-up: 400m Run to JITB, 3 Sets: Gym Bear crawl, 8x DB Hang clean and jerk (light), 10x Russian Twists with a DB, 10x Floor Press (lay on floor and press up with dumbbells).
Strength: Bench Press 6×4, increase weight slightly from last week (about 2.5-5%).
Stamina: 5 Rounds, not for time: 10x Floor Press, 12x Strict Chest to bar chin up, 50m Double arm KB front rack carry.
WOD: 16:00 AMRAP:
- 8x Thruster (95/65)
- 8x Box Jump (24/20)
- 16x Sit ups (or 8x GHD Sit-ups)
- Run to the End of the Parking Lot and Back
Cool Down: 6 Sets (can be done between Bench Press sets): 20 Abs of Choice