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30 November 2018

30
Nov

30 November 2018

30 November 2018

Baseline:  800m Run to Richmond, turn right and run to Buffalo Speedway, then, 15-12-9: Hand release push up, Sit up, Russian KB Swing.

Strength: Bench Press: 9-7-5-3. *Each set should be heavy but not maxed out. Heavier than last week!

Stamina (don’t post on board): 5 Rounds, not for time: 20x Plyo Push up, 15x Double arm KB Snatch (1 KB in each hand), 10x Strict Chin up.

WOD: “Back to the Basics”

20-16-12-8-4*

  • Wall Ball (20/14)
  • Box Jumps (24/20)
  • KB Swings (53/35)
  • Pistols, Alternating reps cut in half (10-8-6-4-2) (Scale is 20-16-12-8-4 Air Squats)

*Run to the End of the Parking Lot after each set

Cool Down: Wall Sits:  5 Rounds:  1:00 on/off

 

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