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21 August 2018

21
Aug

21 August 2018

21 August 2018

Warm-up:  3 Sets: 50 Double Unders (singles are fine, but work on DUs), 10x Dumbbell Push Press, 10x Scap Pull up, 8x DB Snatch (4/side).

Strength: Push 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: 50m Double arm KB Front rack carry, 25m Hand over hand sled pull, 40x Sledge strikes (20/side).

WOD: 4 Rounds for time:

  • Block Run
  • 12x Overhead Squats (115/85)
  • 8x Toes to Bar

Cool Down: 3 Sets:  20 Hollow Rocks, Rest Between Sets

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