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7 February 2019

7
Feb

7 February 2019

7 February 2019

Warm-up: 500m Row, 3 Rounds: 20m Crab Walk, 10x DB Front Raises, 10x DB lateral Raises.

Strength: Bench Press: Work to 1RM

Stamina: 5 Rounds, not for time: 10x Close Grip Bench Press,16x Knee to elbow Push up, 10x Weighted chin up,

WOD: 

  • W. Alabama Run
  • 1 Round of 5x Pull up, 10x Push up, 15x Air Squat,
  • Sul Ross Run
  • 2 Rounds of 5x Pull up, 10x Push up, 15x Air Squat,
  • Branard Street Run
  • 3 Rounds of 5x Pull up, 10x Push up, 15x Air Squat,
  • Block Run
  • 4 Rounds of 5x Pull up, 10x Push up, 15x Air Squat,

Cool Down: 3 Sets:  20 Hollow Rocks, 10 Russian Twists with a 15# Plate

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