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20 March 2019

20
Mar

20 March 2019

20 March 2019

Warm-up:  1000m Row, 15-12-9: DB Squat Clean, DB Push Press, Superman Back Extensions.

Strength: Work to 1RM Power Clean

Stamina: 4 Rounds, not for time: 10x Man Maker, 20x Alt. foot toes to bar, 200m Run with Slam Ball.

WOD: 14:00 Ascending Ladder (adding one rep each round):

  • 1x Deadlift (Bodyweight)
  • 2x Burpee
  • 3x Goblet Squat (70/55)

1/2/3, 2/3/4, 3/4/5, 4/5/6, 5/6/7, record Rounds as Completed 1st Number – so if you make it through 6 Deadlifts, 7 Burpees, and 8 Goblet Squats plus 3 Deadlifts, then your score is 6 +3

Cool Down: 5 Sets:  15 GHD Sit-ups

 

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