23 April 2020
Warm-up: 3 Sets: 50 Double Unders, 16x Alt. KB Snatch, 20x single arm KB Clean (10 per side), 10x Single arm KB Push Press (5/side).
Strength: Bench Press: 7-5-3-1 (increase load with each reduction in rep count) then 1 sets of 20 unbroken reps at 50% of last set (set of 1). Set of 20 should be continuous with as little rest between reps as possible.
Stamina: 4 Rounds, not for time: 12x Turkish Get up (6/side), 20x Single arm alternating deficit push up (One hand elevated about 4”, other hand on ground, next rep switch hands), 20x Single arm KB Row with 1 sec. Pause at top (10 right then 10 left).
WOD: 4 Sets: in 4:00 complete
- 15 Calorie Bike/ Row/ Ski erg/ Run 400 Meters
- 12x Double arm Dumbbell Thruster (40/25) (if you have a barbell, use 95/65)
- Max Burpees in remaining time (if you have a bar, perform burpees over the bar!)
- Rest 2:00 between sets.
Cool Down: Sprints EMOM15, Sprint 25-50 Meters, Walk Back