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24 September 2018

24
Sep

24 September 2018

24 September 2018

Warm-up: W. Alabama Run, 3 Rounds: 10x Goblet Squat, 10x Jumping Lunge, 10x Hip Bridge (no weight)

Strength: EMOM: 10:00: 4x Back Squat @ 60%, work with a partner(s)- you go every 0:30 or 0:20 and rotate

Stamina (don’t post on board): 3 Rounds, not for time: 30x Sandbag Step up, 200m Farmer Carry, 20x GHD Sit up.

Work Capacity: 20:00 AMRAP:

  • 500/400m Row
  • 10x Power Clean (135/95)
  • 6x Toes to bar
  • 30 Double Unders (60 Singles)
  • Rest:1:00

Cool Down:  8 Rounds: :30 Max effort Bike, :30 Rest.

 

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