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12 September 2017

12
Sep

12 September 2017

12 September 2017

Warm-up:  800m Run to W Alabama., 3 Rounds:  10x Jumping Back Squat (Empty Barbell), 10x Good morning (Empty Barbell),  Please don’t drop Empty Barbells

Strength: Back Rack Lunge: 5×12 (6/R then 6/L) – AHAP. Same Heavy Weight for Each Set

Stamina (Don’t Post, Just for Reference): 4 Rounds, not for time: 100m Reverse Sled drag (walking backwards), 16x Burpee- lateral box step over, 25x GHD Sit up.

WOD: 3 Rounds of 4:00, Each for max reps:

  • 500m Row
  • 5 Power Cleans (135/95)
  • Max Burpees Over the Bar
  • 2:00 Rest between rounds.
  • Score is TOTAL Burpees over Bar

Cool Down: 3 Rounds:  20 4-Count Flutter Kicks, 20 Leg levers

 

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