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7 January 2019

7
Jan

7 January 2019

7 January 2019

Warm-up: 3 Sets: Block Run, 1x Bulldog complex (Narrow power snatch, back squat, push press, front squat, push press, good morning, back squat, push press – don’t drop empty bars!), 10x KB RDL.

Strength: Front Squat: 7-5-5-5-3:

Stamina: 4 Rounds, not for time: 20x Bulgarian split squat (55/35 per hand- 10 per side), 25x GHD sit up, 200m Farmer Carry (70/55 per hand)

WOD: 6 Rounds for time:

  • 6x Hang Power Clean (155/105) – Choose something heavier than normal!
  • 8x Toes to bar
  • 10x Box Jump (24/20)
  • 30 Double Unders (60 Singles)

Cool Down: 6 x 15 GHD Sit-ups, Rest between sets

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