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23 August 2018

23
Aug

23 August 2018

23 August 2018

Warm-up:  800m Run to W. Alabama, 2 Sets: 25m Bear Crawl, 10x 4 Count Mt. Climbers, 10x Hand Release Push up.

Strength: Bench Press: Work to heavy set of 5, then 2×15 AHAP – Unbroken, same weight for both sets. *Do not rest at the top of each rep.

Stamina (don’t post on board): 4 Rounds, not for time: 20x Ring Dip, 15x Chin up, 50m Banded Buddy pull.

WOD: 20:00 AMRAP:

  • 12x Wall Ball (20/14)
  • 10x Kettlebell Swing (55/35)
  • 8x Box Jump (24/20)
  • 6x Burpee
  • Run to the End of the Parking Lot and Back
  • Rest:  1:00

Cool Down: GHD Sit-ups: 3 Sets of 15 Situps, 5 Back Extensions on the GHD

 

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