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30 August 2018

30
Aug

30 August 2018

30 August 2018

Warm-up:  Sul Ross Run, 3 Sets: 5x Inchworm with Push up, 10x DB Renegade Rows (Pushup, then Row R, Row L), 5x Pull up.

Strength: Bench Press : Work to 4RM then, 2×16 AHAP – No resting at top of reps.

Stamina (don’t post on board): 5 Rounds not for time: 20x Plyo Push up, 10x Slamball Burpee, 20x Supine Barbell Row.

WOD: 

10-9-8-7-6-5-4-3-2-1 Thrusters (95/65)

1-2-3-4-5-6-7-8-9-10 Pull-ups

Perform 3 Burpees between each set

 

***So, 10 Thrusters, 3 Burpees, 1 pull-up, 9 Thrusters, 3 Burpees, 2 Pull-ups

Cool Down: 3 Sets:  20 Hollow Rocks, 10 Russian Twists

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