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26 March 2019

26
Mar

26 March 2019

26 March 2019

Warm-up:  500m Row, 3 Sets: 20m Bear Crawl, 20m Crab Walk, 10x Hanging Knees Ups.

Strength: 10-8-6-4: Single Arm DB Press. (Perform number of reps on each arm – Increasing weight each set).

Stamina: 4 Round, not for time: 200m Double arm overhead sandbag carry, 20x Burpee Pull up, 12x DB Burpee – Power Clean (50/35).

WOD: 16:00 AMRAP:

  • 20/16 Calorie Row
  • 12x DB Thruster (40/25)
  • 8x Burpee over the Dumbbell (just one or stacked in one row)
  • Rest 2:00
  • 2:00 Max Calorie Row

Cool Down: EMOM: 9:00 – 10 V-ups (alternating with Ab Mat sit-ups)

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