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5 September 2019

5
Sep

5 September 2019

 

5 September 2019

Warm-up:  

500m row,

3 Sets: 10x KB RDL,  10x Russian KB Swings, 10x SDHP

Then Run the Block

Strength: EMOM 12:00: 3x Sumo deadlift (moderate weight) + 12x Jumping lunge 

Stamina: 4 Rounds, not for time: 20x 4ct. Mt climbers, 8x DB Burpee-Power Clean, 100m Farmer carry

WOD: 6 Rounds for time: (Start people on different exercise to spread out GHDs)

  • 10x GHD Sit up
  • 10x Box Jump (24/20)
  • 10x DB Thruster (40/25)

Cool Down: 4 Sets:  20 Hollow Rocks

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