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22 January 2019

22
Jan

22 January 2019

22 January 2019

Warm-up:  3 Sets: 300/200m Row, 15x Hand Release push up, 10x KB Snatch (5/side)

Strength:  Push Press: 7-5-3-3-3

Stamina: 4 Rounds, not for time: 10x DB Push up into thruster (perform Push up on DBs then move right into a DB thruster – 45/ hand), 3x Rope Climb, 20x Arc Ball Slams.

WOD:

5 Rounds, for time:

  • 20x Slam Balls (30/20)
  • 15x Box Jump (24/20)
  • 10x Toes to bar
  • 5x Dumbbell Thrusters (50/35 each hand)

Cool Down: 3 Sets:

  • 1:00 Sledge Strike Right side
  • :30 Rest
  • 1:00 Sledge strike – Left Side
  • :30 Rest
  • 1:00 Alt. Cross over V- up (Right hand to Left foot then Left hand to Right foot.

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