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22 April 2019

21
Apr

22 April 2019

22 April 2019 

Warm-up: Block Run, 3 Rounds: 10x Russian KBS, 16x Jumping lunge, 5x Broad Jump. Block Run

Strength: Back Rack Walking Lunge: Alternating legs, 4×12 (6/side) – Increase weight slighly from last week if possible. Let’s get HEAVY!!!!!

Stamina: 4 Rounds, not for time: 12x RDL (AHAP with perfect form), 200m Farmer Carry, 24x Single arm KB Overhead Squat (12/arm).

WOD: 6 Rounds for time:

  • 10x Box Jump (30/24) 
  • 20x Kettlebell Swing (55/35)
  • 30x Double Unders
  • 200m Run to Audley out front door or to the Front Door of the Building next door if out back

Cool Down: 4 x 30 Lunges Across Gym, Rest Between Sets. 

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