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11 February 2019

11
Feb

11 February 2019

11 February 2019

Warm-up:  500m Row, 3 Rounds: 16x Single arm DB Push press (8/side), 8x Push up, 5x Deadhang pull up. Run the Block

Strength: Strict Press 3×5 AHAP, 2×8 Push Press as fast as possible 60% of 1 RM.

Stamina: 4 Rounds, not for time: 3x Rope Climb, 50m Bear Crawl, 12x DB Burpee.

WOD: 

  • 1x Wall Ball Burpee
  • 2x Ring Push up
  • 3x GHD Sit-up (or straight leg to scale)
  • 4x Double Under

1-2-3-4

2-4-6-8

3-6-9-12

4-8-12-16

5-10-15-20

6-12-18-24

7-14-21-28

8-16-24-32

9-18-27-36

10-20-30-40

Cool Down: 3 Sets:

  • 12x Ab Rollouts (use the Evil Wheel!)
  • 12x Alt. foot V – up
  • 12x GHD back extensions.

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