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17 April 2019

17
Apr

17 April 2019

17 April 2019 

Warm-up: W. Alabama Run, 3 Sets: 8x KB DL, 8x Russian Kettlebell Swing, 8x Goblet Squat

Strength: Snatch Grip Deadlift: 4×6 + 5x Box Jump after each set (30/24”) – Increase weight from last week.

Stamina: 4 Rounds, not for time: 50m Overhead Walking lunge (45/35), 20x Alt. leg toes to bar, 20x GHD Sit up

WOD: For time:

4 Rounds: 

  • 21x KB Swing (55/35)
  • 12x Box Jump (24/20)
  • Block Run

*Rest 1:00 Between sets.

Then, after 4th Round 1:00 Rest, 30 Burpees

Cool Down: 6x :30 Max Effort Air bike, :30 Goblet Squat Hold, :30 Rest.

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