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14 December 2017

14
Dec

14 December 2017

14 December 2017, Thursday

Warm-up:   1000m Row, 3 Sets: 10x Wall Ball Push Press, 10x V- up, 10x (4 Count) Mountain Climbers.

Strength: Bench Press: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4. *Try for 5-10lbs heavier than last week.

WOD:  16:00 AMRAP:

  • 10x Kettlebell Swing (55/35)
  • 8x SDHP (115/85) / 8x S20 (115/85) (alternate each round)
  • 6x Toes to Bar
  • Run to the End of the Parking Lot and Back
  • Rest 1:00

 

Cool Down: 3 Sets: 15 GHD Sit-ups. 10 Back Extensions on GHD

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