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6 December 2018

6
Dec

6 December 2018

6 December 2018

Warm-up:  Warm-up Run, 21-15-9: KB RDL, Russian KB swing, Mountain Climbers

Strength: Cleans (yes, Squat) 5×5 Slightly heavier than last week, Attempt for TnG but Dropping is ok this week!

Stamina (don’t post on board): 1 Round, not for time: 800m Buddy carry, 800m Farmer carry, 50x Burpee Pull up.

WOD: For time:

21-15-9:

  • Overhead Squat (95/65)
  • Box Jump (24/20)

*Rest 3:00

21-15-9:

  • Alternating Dumbbell Snatches (50/35)
  • Toe to bar

Cool Down: 5 Sets:  15 GHD Sit-ups, Rest Between Sets. Add a Medicine Ball (light) to add a little more (4-6-8#)

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