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13 February 2019

13
Feb

13 February 2019

13 February 2019

Warm-up: 3 Rounds: 200m Row, increasing weight each set (keep light): 6x Deadlift, 6x Hang power clean, 6x Front Squat.

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

Stamina: 3 Rounds, not for time: 800m run with sandbag, 20x Burpee – Pull up, 30x GHD Sit up

WOD: 4 Sets:

In 4:00 Complete:

  • Block Run

AMRAP:

  • 5x Cleans (yes, squat) – increase weight each round
    • (95/135/155/175)
    • (65/95/105/125)
  • 10x Kettle Bell Swings (55/35)

*2:00 Rest between sets.

Cool Down: 4x 20 GHD Sit-ups

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