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14 October 2019

14
Oct

14 October 2019

 

14 October 2019

Warm-up:  W. Alabama Run, 3 Rounds, 4x Renegade row (Push-up, Row, Row), 8x Alternating DB snatch, 4x Toes to bar. 

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

Stamina: 1 Round, not for time: 800m Overhead sandbag carry, 60x Slam Ball, 5x Rope climb

WOD: 20:00 AMRAP:

  • 30 Double Unders (60 Singles)
  • 20 Air Squats
  • 15x Hand Release Push up
  • 10 Deadlifts (165/115)
  • 5x Power clean (165/115)
  • at 16 Minute Mark, Row for Max Distance ALL OUT AS HARD AS YOU CAN!

Cool Down: 4 sets: 

  • 30 sledge strikes (20/side)
  • 10x Wall Ball Sit up

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