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18 September 2018

18
Sep

18 September 2018

 

18 September 2018

Warm-up: 2 Rounds: Block Run, 25m Bearcrawl Through Gym, Burpee Broad Jump back, 12x Push-ups

Strength: Bench Press: Work to 1RM then, 1×20 AHAP. – No resting at top of reps.

Stamina (don’t post on board): 3 Rounds, not for time: 50x Hand Release Push up, 100m Crab Walk, 25x Sandbag Clean and Jerk.

WOD: For time:

Buy in: Block Run

21-15-9:

  • Thruster (95/65)
  • Pull up

*Rest 5:00

9-15-21:

  • Deadlift (225/135)
  • Burpee over bar

Cash Out: Block Run

Cool Down: 5 Sets:  Planks – 1:00 on/1:00 off

 

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