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21 February 2019

21
Feb

21 February 2019

21 February 2019

Warm-up: 21-15-9: Air Squat, Push up, Sit up. Run Block each Round

Strength:  Bench Press: 3×5, then 3×8 Close grip bench press- As fast as possible. Add 5-10lbs on both lifts from last week.

Stamina: 4 Rounds, not for time: 50m Bear crawl sandbag drag, 20x Knee to elbow Push up, 20x Supine Barbell row.

WOD: 3 Rounds for Time: 

  • 400/300m Row
  • 15x Toes to bar
  • 15x Hang Power Clean (95/65)
  • Run Block
  • 10x Bar Facing Burpees
  • 10x Shoulder to Overhead (95/65)

Cool Down: 4 Sets of 20x GHD Sit-ups

 

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