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20 August 2019

20
Aug

20 August 2019

 

20 August 2019

Warm-up:   3 Sets: Block Run, 10x Barbell Good Morning, 10x Barbell Thruster, 10x Russian KB Swing. (Please don’t drop empty bars or KBs~)

Strength:  5 sets of 2x Power Clean + 2x Squat Clean + 1x Hang Squat Clean. Each set adding weight to get as heavy as possible; holding onto the bar and all movements unbroken. 

Stamina: 4 Rounds, not for time: 25m walking DB RDL, 15x Burpee Box jump, 50m back rack walking lunge (95/65).

WOD: “Pay the Man”

For time: Buy in: 1000m Row

5 Squat Clean to Overhead (185/125)

15 Pull-ups

4 Squat Clean to Overhead (185/125)

12 Pull-ups

3 Squat Clean to Overhead (185/125)

9 Pull-ups

2 Squat Clean to Overhead (185/125)

6 Pull-ups

1 Squat Clean to Overhead (185/125)

3 Pull-ups

Cool Down: 5 sets: 

  • Planks 1:00 on/off

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