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4 March 2019

4
Mar

4 March 2019

4 March 2019

Warm-up: Run to W. Alabama then 3 Sets:  5x Burpee Broad Jump, 20m Walking lunge 20 Double Unders (40 Singles).

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: 4 Rounds, not for time: 200m Farmer Carry, 20x Sandbag backrack lateral box step over, 20x medball arc slams.  

WOD: 4 Rounds for time:

  • Block Run
  • 20x Kettlebell Swing (55/35)
  • 10x Box Jump (30/24) – YES THIS IS HIGHER THAN NORMAL!  🙂

Cool Down: 10 Sets:  10 Hollow Rocks, Rest Between Sets

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