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1 November 2018

1
Nov

1 November 2018

1 November 2018

Warm-up:   3 Sets: Block Run, 10x Goodmorning (empty barbell), 10x Thruster (empty barbell), 10x Russian KB Swing, Please don’t drop empty barbells!!!!!

Strength: Deadlift:  5×4 5-10# Heavier than last week.

Stamina (don’t post on board): 1 Round, not for time: 400m Farmer Carry (Heavy), 800m Buddy Carry, 100m DB Walking lunge (DB on shoulders- moderate load).

WOD: 20:00 AMRAP:

  • 500/400m Row
  • 15x Kettlebell swing (55/35)
  • 12x DB Thruster (35/25 per hand)
  • 9x Box Jump (24/20)

Cool Down: 3 Sets:

  • 1:00 Plank
  • 1:00 Hollow Hold
  • 1:00 Hollow Rocks

 

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