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28 August 2019

28
Aug

28 August 2019

 

28 August 2019

Warm-up:   3 sets: 2:00 Bike, 10x KB RDL, 10x KB Snatch (5/side). (12 Minutes)

Strength: Review movements, Warm-up, etc. 

5 sets of 1x Squat Clean + 2x Hang Clean + 1x Front Squat , Each Set as Heavy as Possible

Stamina: 4 Rounds, not for time: 12x DB Burpee – Power Clean, 

100m sled push (body weight – as fast as possible), 50x speed skaters 

WOD: 18-15-12-9-6-3:

  • Calorie Row
  • Wall Ball (20/14)
  • Box Jump (24/20)

Cool Down: 10 sets: 

-30 sec. Max effort Air Bike

-30 sec. Rest 

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