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12 November 2018

12
Nov

12 November 2018

12 November 2018

Warm-up: 3 Rounds: Block Run, 16x Jumping lunge, 5x Reverse burpee (Lay down on your back then perform a sit up using the momentum to bring you back to a standing position).

Strength: EMOM: 10:00: 5 x Back Squat 50-60% + 5x Box Jump  (work with a partner!)

Stamina (don’t post on board): 3 Sets, not for time: 200m Farmer Carry, 10x Tire Flip, 50m Overhead Walking lunge.

WOD: 4 Rounds for time:

  • 50 Double Unders
  • 15 Wall Ball (20/14)
  • 15 Kettlebell Swings (53/35)
  • 5 Pull-ups
  • 5x Power Clean (165/115)

Cool Down: EMOM10minutes: 20 Seconds Max on Bike, Rest 40 Seconds.

 

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