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19 December 2018

19
Dec

19 December 2018

19 December 2018

Warm-up: 400m Run to Branard, 3 Rounds: 25m Bear Crawl, 25m Crab Walk, 10x Push up

Strength: Strict Press: 5×5 AHAP

Stamina: 1 Round, not for time: 800m Overhead Sandbag carry, 30x Sandbag Get up, 60x Sandbag hang clean and jerk.

WOD: 20:00 AMRAP:

  • 5x Power Clean (135/95)
  • 5x Burpee over bar
  • 5x Toes to bar
  • 30x Double Unders (60 Singles)
  • Rest 1:00

Next Round Add 5 Reps to Each Movement except Keep DUs at 30x

so, 5-5-5-30, Rest 1:00, 10-10-10-30, Rest 1:00, 15-15-15-30, Rest 1:00, 20-20-20-30, Rest 1:00, etc.

Cool Down: 7x Parking Lot Sprints  – :40 seconds rest between sets.

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