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11 December 2018

11
Dec

11 December 2018

11 December 2018

Warm-up: 3 Rounds not for time: Run to JITB, 10x Push up, 10x Alt. DB Snatch, 10x 2 count Mt. Climbers.

Strength: Strict Press: 5×5 AHAP, add weight from last week.

Stamina (don’t post on board): 4 Rounds, not for time: 20x Single arm DB Power clean and Press (10x Right side, then 10x Left side), 20x Dips, 50m Bottoms up KB Carry.

WOD: 4 Sets:

  • Block Run
  • 2 Rounds  Men: 95/115/135/155, Women: 65/75/95/105
  • 12x Deadlift
  • 9x Hang Power Clean
  • 6x Shoulder to Overhead

*Rest 2:00 Between sets. Note:  add weight each round as noted above

Cool Down: Sprints: 10x 50m to the end of the parking lot – :30 Rest. Hydrate and fuel within 30 minutes. Journal post training session SOP.

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