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10 September 2018

10
Sep

10 September 2018

10 September 2018

Warm-up:  W. Alabama Run, 2 Rounds: Length of Gym Walking lunge, 5x Burpee Broad Jump, 15x Air Squat.

Strength: Back Squat: Work to 2RM then, 2×18 AHAP. – No resting at top of reps.

Stamina (don’t post on board): 4 Rounds, not for time: 50m Bearhug plate carry (3×45# / 2×45#), 20x Single arm KB Overhead Squat (10/side), 10x Strict Toe to Bar.

WOD: 14:00 AMRAP:

  • 300/200m Row
  • 7x Goblet Squats (53/35)
  • 7x Russian KB Swings (53/35)
  • 7x American KB Swings (53/35)
  • 14x Lateral Cross Overs (24/20) – you can jump over, step over
  • NOTE:  at 14:00 Mark, Take a lap around the block, immediately

Cool Down: 4 Sets: 1:00 Max Calorie Bike + 1:00 Bar Hang. 2:00 Rest between sets.

 

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