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17 December 2018

17
Dec

17 December 2018

17 December 2018

Warm-up: 3 Rounds, Block Run, 10x Jumping Squat, 6x Burpee, 4x Inch Worm.

Strength: Back Rack Reverse Lunge 5×10 (5 Right then 5 Left). Slightly heavier than last week.

Stamina (don’t post on board): 4 Rounds, not for time: 10x Curtis – P (115-135 / 80-95), 100m Farmer Carry (Heavy), 20x Single arm KB overhead squat (55/35 – 10/ side).

WOD: 26-20-14-8:

  • Calorie Row
  • Alternating DB Snatch (50/35)
  • Goblet Squat with Dumbbell (50/35)
  • Run to the End of the Parking Lot after Each Set

Cool Down:  EMOM for 10:00: 8-12 second L- Sit on dip bar or Rings– Try to increase time form last week.

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