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30 January 2019

30
Jan

30 January 2019

30 January 2019

Warm-up: 800m Run to W. Alabama, 3 Sets: 8x Push up, Lunge to Rig, 8x Hollow Swings on Rig, Burpee Broad Jump Back to Turf, :30 Handstand against wall.

Strength: Push Press: 5-3-3-3-3, increasing weight each set.

Stamina: 2 Sets, not for time: 400m Overhead Sandbag carry, 30x Burpee pull up, 25x Renegade row (45/hand)

WOD: 2 Rounds for time:

  • 15x Wall Ball (20/14)
  • 10x Toes to bar
  • 40 Double Unders (80 Singles)
  • 15x Box Jumps (24/20)
  • 10x Burpees
  • Block Run

Cool Down: 3 Sets:

  •  1:00 Handstand hold against wall, :30 Rest
  •  1:00 Hollow Hold, :30 Rest
  • 1:00 Wall Sits; 0:30 Rest

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