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13 December 2018

13
Dec

13 December 2018

13 December 2018

Warm-up:  500m Row, 3 Rounds: 10x Single Leg DB RDL, 8x DB Hang Squat Clean, 10x Supermans on the floor

Strength: Cleans (yes, Squat): 5×5 Slightly heavier than last week. Try for TnG but dropping is ok!

Stamina (don’t post on board): 2 Rounds: 800m Run with sandbag, 400m Farmer carry, 200m Sled push.

WOD: 18-15-12-9-6-3:

  • DB Thruster (40/25)
  • DB Step-ups (40/25) (24/20)
  • Burpee Deadlifts (so, place dumbbells on the ground, then jump back with chest to ground, then deadlift up)

Durability: 3 Sets:

30 Seconds: Strict toe to bar / 30 seconds rest

30 Seconds V- up / 30 seconds rest

30 Seconds Barbell roll outs / 30 seconds rest

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