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18 December 2018

18
Dec

18 December 2018

18 December 2018

Warm-up:  500m Row, 21-15-9: Med Ball Squat Clean, RDL with back leg up, and touching ground with opposite hand, Jumping lunge.

Strength: Cleans 5×5 Slightly heavier than last week. Does not have to be Touch and Go.

Stamina (don’t post on board): 4 Rounds, not for time: 50m Walking DB RDL, 15x Burpee Box Jump over, 4x Rope Climb.

WOD: “Two-Fitty!”

For time: (This will most likely need a 30 minute Cap on it!)

  • 50x Slam Ball (30/20)
  • Block Run
  • 50x Wall Ball (20/14)
  • Block Run
  • 50x DB Hang Power Clean (45/25)
  • Block Run
  • 50x Pull up
  • Block Run
  • 50x Burpees

Cool Down: Lots of water today!!!!

 

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