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16 October 2019

16
Oct

16 October 2019

 

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

 

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