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7 March 2019

7
Mar

7 March 2019

7 March 2019

Warm-up: 10 Rounds: 5 RDL, 3 HPC, 1 Front Squat (Please do not drop empty bars!!!!)

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

Stamina: 2 Rounds, not for time: 800m Uneven Farmers Carry to W. Alabama and Back, Rest between sets. 

WOD: 

10 Cleans  (yes, squat) (RX:135/95) / (ARX: 175/125)
75 Double Unders
20 GHD Sit-ups or 40 Ab Mat Sit-ups
15 Cleans (yes, squat) (RX:135/95) / (ARX: 175/125)
50 Double Unders
15 GHD Sit-ups or 30 Ab Mat Sit-ups
20 Cleans (yes, squat) (RX:135/95) / (ARX: 175/125)
25 Double Unders

10 GHD Sit-ups or 20 Ab Mat Sit-ups

Cool Down:  6 x 15 Russian Twists (25/15 Plate)

 

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