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10 December 2018

10
Dec

10 December 2018

10 December 2018

Warm-up: 800m run to W. Alabama, 3 rounds: 10x Jumping Air Squat, 5x Burpees, 12x Jumping lunge.

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: 50m Bearhug plate carry (AHAP), 50m Overhead walking lunge, 12x Sandbag Get up.

WOD: 2 Rounds for time:

  • 40/30x Cal Row (if more than 13 people in a class, have some folks stagger and start on KB Swings or WB)
  • 30x Kettlebell swing (53/35)
  • 20x Wall Ball (20/14)
  • 10x Burpee Box Jump (24/20)
  • 5x Curtis P’s (155/105)

Cool Down: EMOM for 10:00: 0:30 on Assault Bike/ Rest 0:30

 

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