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22 August 2019

22
Aug

22 August 2019

 

22 August 2019

Warm-up:  12:00 Running Clock:  2:00 Bike, 10x Push up with rotation, 12x V- Up, 50m bear crawl. Keep rotating through movements for 12 minutes

Strength: Bench Press: 5×7 (4 sec. decent, 1 sec. pause at bottom, explode up).Increase weight slightly from last week, ensure all sets are still at tempo and unbroken. (Max 17 Minutes)

Stamina: 4 Rounds, not for time: 15x Sandbag Burpee Clean and jerk, 15x Supine ring row, 100m Double arm KB front rack carry. 

WOD: For time: Happy Thursday!

Buy in:  60 AbMat Sit-ups

21 KB Sumo Deadlift High Pulls (70/53)

Run to W. Alabama

18 Russian KB Swings (70/53)

Run to Sul Ross

15 Goblet Squats (70/53)

Run to Branard

12 American KB Swings (70/53)

Run to Audley

Cash Out: 30 Burpees

Cool Down:  4 Sets:  15 GHD Sit-ups, 5 Back Extensions on GHD, Rest between sets

 

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