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19 February 2019

19
Feb

19 February 2019

19 February 2019

Warm-up: 500m Row, 3 Sets: 10x DB Push Press, 5x Renegade Row, 20m Crab Walk. 500m Row

Strength: Strict Press 3×5, 2×8 Push Press as fast as possible Add 5-10lbs on both lifts from last week.

Stamina: 4 Rounds, not for time: 200m Double arm Overhead KB carry, 10x Man Makers, 20x Deadhang pull up.

WOD: For Time:

  • 800m Run to W. Alabama
  • 25x Kettle Bell Swing (53/35)
  • 20x Goblet Squat (53/35)
  • 15x Pull-ups (ARX:  9 Ring MUs)
  • 600m Run to Sul Ross
  • 20x Kettle Bell Swing (53/35)
  • 25x Goblet Squats (53/35)
  • 10x Pull-ups (ARX: 6 Ring MUs)
  • Branard Run
  • 15x Kettle Bell Swing (53/35)
  • 10x Goblet Squats (53/35)
  • 5x Pull-ups (ARX: 3 MUs)

Cool Down: Tabata Hollow Rocks, Tabata Ab Mat Sit-ups

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