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6 September 2019

6
Sep

6 September 2019

 

6 September 2019

Warm-up:  Eastside Lap, then, 3 Sets: 6x Burpee, 10x Air Squats, 10x Close grip push up

Strength: EMOM 12:00: 3x Bench Press, Moderate Weight

Stamina: 4 Rounds, not for time: 20x Dip, 40x Sledge strike, 10x Strict Pull up. 

WOD: 4 x 4:00 Rounds: 

Run the Block

Perform 10-8-6-4 Cleans (Anyway!) 

(95/65), (115/85) (155/105) (185/135)

In the Remaining Time, Perform Max:

Alternating Dumbbell Snatch (50/35) (Rounds 1 & 3)

Pull-ups (Rounds 2 & 4)

Rest 2:00 between Rounds

Cool Down: 5 Sets:  15 GHD Sit-ups; Rest Between Sets. 

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