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8 January 2019

8
Jan

8 January 2019

8 January 2019

Warm-up:  ROM Drills.  400m Run, 3 Sets: 3x Wall Walks, 10x Hand Release Push up, 8x DB Front raises.

Strength: Push press: 7-5-5-5-3: Increase load each set.

Stamina: 4 Rounds, not for time: 10x Behind the neck Strict Press, 100m KB Front rack carry, 10x Renegade Row (45/35)

WOD: 2 Rounds for time:

  • 50/40 Calorie Row
  • 40x Slam Ball (30/20)
  • 30x KB Swing (55/35)
  • 20x Push-ups
  • 10x Burpee Box Jump (24/20)

Cool Down: 5 Sets:

  • Wall Sits:  1:00 on/off

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