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14 January 2019

14
Jan

14 January 2019

14 January 2019

Warm-up: 3 Sets: Block Run, 10x Goblet Squat, 16x Jumping lunge, 8x KB RDL.

Strength: Front Squat: 7-5-5-3-3:

Stamina: 4 Rounds, not for time: 50m Bear hug plate carry (AHAP – Unbroken), 20x Backrack alternating reverse lunge (155/105), 20x GHD Sit up

WOD: 3 Sets 

NOTE: 1st Round: 5:00, 2nd Round: 4:00, 3rd Round: 3:00

  • Block Sprint

AMRAP:

  • 9x Deadlift
  • 6x Hang Power Clean
  • 3x Shoulder to Overhead.

*Rest 3:00 Between sets

*Increase weight each set:

1 – (135/95)
2 – (155/105)
3 – (185/115)

Record All Three Sets Separately.

Cool Down: 6x :30 Bike Sprint, Rest 0:30 Between Sets.

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