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21 August 2019

21
Aug

21 August 2019

 

21 August 2019

Warm-up:  3 Sets: 30 Double Unders (60 Singles), 12x DB Hang Power Cleans , 12x DB Push Press.

Strength: Push Press: 5×7 (4 sec. decent, explode up.) Increase weight slightly from last week, ensure all sets are still at tempo and unbroken. 

Stamina: 4 Rounds, not for time: 12x Strict chest to bar Pull up, 10x Renegade row, 50m Double arm KB overhead carry. 

WOD: “Have it Your Way Wednesday!”

16 Minute AMRAP
40-30-20-10
  • Alternating DB Snatch (40/25)
20-15-10-5:
  • Burpee Box Jump (24/20)
(40/20, 30/15, 20/10, 10/5)
Max Parking Lot Sprints in Remaining Time

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

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