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20 February 2019

20
Feb

20 February 2019

20 February 2019

Warm-up:  800m Run to W. Alabama, 3 Sets: 25m Walking lunge, 25m Broad Jump, 10x Russian KB Swing.

Strength: Barbell cycling: Power Clean 10-8-6-4-2 Reps, each set should be heavy with perfect form. Rest as needed between sets.

Stamina: 4 Rounds, not for time: 8x Snatch grip Deadlift, 20x Goblet Squat (70/55), 25x GHD Sit up.

WOD: AMRAP 20 Minutes:

  • 6x Alternating DB Snatch (50/35) (one dumbbell)
  • 8x DB Thruster (50/35) (two dumbbells)
  • 10x Burpee
  • Sprint to the End of the Parking Lot and Back
  • Rest 1:00

Cool Down: 6x 1:00 Wall Sits

 

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