Call Us: (713) 304-0009

11 March 2019

9
Mar

11 March 2019

11 March 2019

Warm-up:  400m Run to JITB, 3 Sets: 5x Burpee Broad jump, 12x Goblet Squat, 12x Knees to Elbow. Block Run!

Strength: Back Squat: 5×3 – 5-10lbs heavier than last week. Then 3×8 Front Squat As fast as possible – AHAP keeping each set unbroken (continuous motion, no resting at top).  Rest 1:00 between sets.

Stamina: 5 Rounds not for time: 200m Run with sandbag on back, 20 Farmer carry step up (24/20” box), 20x GHD Sit up.

WOD: 15:00 AMRAP:

  • 20 /15 Calorie Row
  • 10x Wall Ball (20/14)
  • 5x Toe to Bar
  • Run to the End of the parking lot and back

REST 1:00

2 Minute MAX Wallballs (20/14)

Rest 1:00

1 Minute MAX Burpees

Cool Down: 5x Parking Lot Run, Rest 1:00 between sets.

 

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply