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5 September 2018

5
Sep

5 September 2018

5 September 2018

Warm-up:  10 Sets:  10 DUs (10 Singles is fine), 5 Burpees then 2 Rounds: 25m Bear Crawl, 25 Crab Walk, 10x Hand Release Push up, 10x Ring Row

Strength: Bench Press: Work to 3RM then, 2×17 AHAP. – No resting at top of reps. (18 Minutes-ish)

Stamina (don’t post on board): 1 Round, not for time: 200x Push up, 800m Run with weight plate (45/35), 100x Deadhang Pull up.

WOD: 7:00 AMRAP:

  • 7x Overhead Squat (95/65)
  • 7x Burpee over bar

*3:00 Rest

7:00 AMRAP:

  • 10x Kettlebell Swing (55/35)
  • 30x Double Under

Cool Down: 4 Sets:  20 GHD Sit-ups, Rest between Sets.

 

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