16 January 2019
Warm-up: 2:00 Air bike or row, 3 Rounds: 25m Bear Crawl, 25m Crab Walk, 10x Single arm DB Hang Squat Snatch (5/ side).2:00 Air bike or row.
Strength: Push Press: 7-5-5-3-3:
Stamina: 5 Rounds, not for time: 5x Cast Wall Walks with push up at bottom, 3x Rope Climb, 20x Kneeling single arm landmine press. (10x Right then 10x Left).
WOD 20:00 AMRAP:
- 20/15 Calorie Bike
- 12x Kettlebell Swing (53/35)
- 9x Goblet Squats (53/35)
- 6x Pull ups/ 6 Push-ups (RX is 3 MUs)
- Run to the End of the Parking lot and Back
- Rest 1:00
Cool Down: 4 Sets: 1:00 Front leaning rest plank, :30 Single arm plank right arm, :30 Single arm plank left side. 1:00 Rest.