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27 November 2018

27
Nov

27 November 2018

27 November 2018

Warm-up:  500m Row, 3 Rounds: 10x DB Push Press, 5x Inch worm, 10x Burpee

Strength: Strict Press: 5×5 AHAP. 5-10# Heavier than Last Week!

Stamina (don’t post on board): 4 Sets, not for time: 20x Wall Ball push press (perform a wall ball with a dip and drive rather than full squat). 20x Arc ball slams, 100m Floating farmers carries.

Work Capacity: 12:00 Ascending ladder:

  • 1x Clean and Jerk (155/105)
  • 2x Toes to bar
  • 3x Bar Facing Burpees

Cool Down: On an air bike or rower: 10x :30 Hard pace, :30 Moderate pace or Rest

 

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