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19 November 2018

19
Nov

19 November 2018

19 November 2018 – Monday

Warm-up:  3 Rounds:  Block Run, 10x Goblet Squats, 20 Mountain Climbers (use first set as a stretch, then speed up each round)

Strength:  Back Rack Reverse Lunge:  5 Sets of 10 (5 on Right, 5 on Left)

Weight is 50-60% of 1 Rep Max Backsquat

Stamina (don’t post on board): 4 Rounds, not for time:  10x Tire Flips, 24x Single Arm KB Overhead Squat (12/side), 200m Farmer’s Carry (70/55 per hand)

WOD:

7 Minute AMRAP

14/10 Calorie Row

7 Power Snatch (115/80)

7 Box Jumps (24/20)

Rest 3:00

7 Minute AMRAP

20/15 Calorie Row

7 Shoulder to Overhead (135/95)

7 Step Ups with Dumbbells (24/20) (35/20)

Cool Down:  4 Sets of 15 GHD Sit-ups, 10 Back Extensions on GHD

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