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3 December 2018

3
Dec

3 December 2018

3 December 2018

Warm-up:  3 Rounds: Block Run, 20x Overhead lunge (light DBs), 6x Broad Jump

Strength: Back Rack Reverse Lunge 5×10 (5 Right then 5 Left). Slightly heavier than last week.

Stamina: 4 Rounds, not for time: 200m Run with Sandbag on back, 15x Front Squat (Unbroken – AHAP), 12x Tire Flip.

WOD: 4 Rounds:

  • 25/20 Calorie Air Bike/C2 Rower/Ski Erg (Please notate B/R/S)
  • 15x Hang Power Clean (115/75) for Rounds 1/2, then (135/95) for Rounds 3/4
  • 15x Wall ball (20/14)

*1:00 Rest between sets.

Cool Down: 3 sets: :30 Leaning Rest, :30 Extended arm plank Right, :30 Extended arm plank Left, :30 Reverse Plank.

 

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