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15 April 2019

15
Apr

15 April 2019

15 April 2019 

Warm-up: 3 Rounds, Block Run, 10x Wall Ball Cleans, 10x Wall Ball.

Strength: Back Rack Walking Lunge: Alternating legs, 4×12 (6/side) – Increase weight as reps have been decreased.

Stamina: 4 Rounds, not for time: 10x Front Squat (Unbroken for all sets), 200m Farmer Carry, 16x Sandbag Get up.

WOD: 4 Rounds for time:

  • 500/400m Row
  • 21x Slam Ball (30/20)
  • 15x Slam Ball over Shoulder (30/20)
  • 9x Burpees over the Slamball

Cool Down: 4 Sets: 4x Burpees, 100m Sprint, 4x Burpees, 100m Sprint. Hydrate and fuel within 30 minutes. Journal post training session SOP.

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