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14 August 2019

14
Aug

14 August 2019

 

14 August  2019

Warm-up (about 12 Minutes Max):  3 Sets: 30 Double Unders (60 Singles or 30 Jumping Jacks works too), 10x DB Power Clean, 10x DB Thruster. 

Strength (about 17 Minutes Max): Warm-up with Power Cleans, Hang Power Cleans and Front Squats, then:  5 sets of 1x Power Clean, 2x Hang Squat Clean, 1x Front Squat, 1x Shoulder to Overhead. (Make every attempt to be unbroken for each set, holding onto the bar, the 5 Sets should be the same weight)

Stamina: 4 Rounds, not for time: 20x Alt. Single leg DB RDL, 200m Sled push (body weight), 20x Sandbag get up.

WOD: 5 Rounds, for time:

  • Block Run 
  • 20x Hand Release Push-ups
  • 15x Kettlebell Swing (55/35)

Cool Down: EMOM10:  0:20 Max Effort Bike/Rest 0:40

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