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25 January 2019

25
Jan

25 January 2019

25 January 2019

Warm-up:  W. Alabama Run, 2 Rounds: 25m Burpee Broad Jump, 5x Renegade row (light), 10x Knee ups

Strength: Bench Press: 7-5-3-3-3

Stamina: 1 Round, in as few sets as possible: 200x Push up, 100x Slam Ball, 400m Bear Crawl.

WOD: 4 sets:

In 4:00 complete (using one bar):

  • Block Run, 10 Burpees over the Bar, then:
  • Max Reps in Remaining Time:
  • Round 1: Shoulder to Overhead (95#/65#)
  • Round 2: Front Squats (115#/85#)
  • Round 3: Cleans, yes Squat (155#/105#)
  • Round 4: Deadlifts (185#/135#)

*Rest 2:00 Between sets.

*After the last set of Deadlifts, Rest 2:00, then perform 1:00 Max Burpees over the Bar

Score will be 5 Scores

Cool Down: 5 Sets:  Planks 1:00 on/off

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