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20 April 2020

19
Apr

20 April 2020

20 April 2020

Warm-up: 3 Sets: Block Run (300+ Meters), 10x Push up with rotation, 10x Supine ring or BB row, 10x Burpee. 

Strength: Strict 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 Sets: 10x Strict chest to bar pull up, 10x Renegade Row, 50m KB walk (One arm overhead other in front rack position – switch arms at 25m).

WOD: 21-18-15-12-9: 

  • Clean and Jerk (95/65)
  • Push up 
  • Cal. Bike/ Row/ Ski erg/ etc. / Double Unders X2

Cool Down: Running, 15 Rounds: 35 seconds Moderate pace, 25 seconds Hard pace.

 

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