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24 January 2019

24
Jan

24 January 2019

24 January 2019

Warm-up:   3 Sets: Dumpster Run, 10x Burpee, 10x Russian KB Swing, 10x SDHP

Strength: Sumo Deadlift: 7-5-3-3-3

Stamina: 4 Rounds, not for time: 10x Hang Power Clean (AHAP – unbroken), 16x Turkish Get up  (8 reps per side), 15x Burpee Pull up.

WOD: 20:00 AMRAP:

  • 30x Double Unders (60 Singles)
  • 20x Russian Kettlebell Swings (53/35)
  • 10x Goblet Squats (53/35)
  • 20x Russian Twists with the KB (53/35)
  • 30x Ab Mat Sit up
  • Run to the End of the Parking Lot and Back
  • Rest 1:00

Cool Down: 7x :30 Hard, :30 Easy on Air bike.

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