Call Us: (713) 304-0009

3 January 2019

3
Jan

3 January 2019

3 January 2019

Warm-up: 400m Run to Branard Street, 20-16-12: 2 Count Mt. Climbers, Hollow Rocks, 25m Bear Crawl.

Strength: Bench Press: 5-5-5-5-5: Increase load each set.

Stamina: 4 Rounds, not for time: 20x Alt. single arm Bench Press (10 right then 10 left – Resting arm in extended position), 4x Rope climbs, 25x Slam Balls.

WOD: For time: (USING ONE BAR)

  • 30 Deadlifts (185/135)
  • 800m Run to W. Alabama
  • 20 Clean and Jerks (135/95)
  • 600m Run to Sul Ross
  • 10 Thrusters (95/65)
  • 400m Run to Branard
  • 5 Burpees Over the Bar
  • Block Run

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

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply