13 March 2019
Warm-up: 500m Row, 3 sets: 6x Good morning, 6x Hang Power Clean, 6x Front Squat, 6x Burpee. (Start with empty barbell, add weight each set). Please do not drop empty bars or bars with 10# on either side!!!!
Strength: Barbell cycling: Power Clean 10-8-6-4-2 Reps, each set should be heavy with perfect form. Rest as needed between sets. Heavier than last week!!!!
Stamina: 4 Rounds, not for time: 16x Alternating Back rack reverse lunge (Moderately heavy but unbroken every round),
WOD: “ Double Under Cindy”: 20:00 AMRAP:
- 5x Pull up (if you want to save your hands for 19.4, do GHD Sit-ups or Ab Mat Sit-ups)
- 10x Push up
- 15x Air Squat
- 20x Double Unders (40 Singles)
Cool Down: 4 Sets: 10 Hollow Rocks and 10 Russian Twists with a Plate, Rest Between Sets