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29 January 2019

29
Jan

29 January 2019

29 January 2019

Warm-up: Barbell Complex: 

Deadlift,

Hang Power Clean

Front Squat

Hang Squat Clean

Thruster

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

Stamina: 5 Rounds, not for time: 20x Banded Push up, 14x Alt. Single arm DB Push press (7 per side), 15x Supine ring row.

WOD: 4 Sets: In 4:00 Complete:

  • Block Run
  • 3 Rounds of Barbell Complex (135/95)
  • Max Slam Ball (30+/20+) in remaining time

Record Total Slam Balls

*2:00 Rest between sets

Cool Down: 4 Sets: 15 GHD Sit-ups, Rest Between Sets

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