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17 January 2019

17
Jan

17 January 2019

17 January 2019

Warm-up: Sul Ross Run, then 3 Rounds:  30 Double Unders (60 Singles),  Bear Crawl Gym from Turf to Rig, 10x Push up,  10x Slam Balls (light)

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

Stamina: 4 Rounds, not for time time: 15x Reverse grip bench press (moderat load), 10x Renegade row, 12x Wide grip Deadhang pull up.

WOD: 3 Rounds for Time:

  • 500/400m Row
  • 15x DB Hang Power Clean (40/25 per hand)
  • 15x Toes to Bar
  • Block Run
  • 15x Dumbbell Thrusters (40/25 per hand)
  • 15x GHD Sit-ups (Scale is 30 Ab Mat Sit-ups)

Cool Down:  4 Sets:  20 GHD Sit-ups, Rest in Between Sets

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