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27 June 2018

26
Jun

27 June 2018

 

27 June 2018

Warm-up:  3 Rounds: 250m Row, 16x Jumping Lunge, 10x Barbell thrusters (45/35). Please don’t drop empty bars

Strength: Front Squat: 5X3 As heavy as possible.

Stamina(don’t post on board): 1 Round, not for time: 100x Sandbag bearhug step up (70/50), 30x Curtis-P (95/65), 800m Run with Sandbag.

WOD: 12:00 Ascending ladder:

  • 2x DB Renegade Rows (Push up Row right Push Up Row Left)
  • 2x Sumo Deadlift High Pull (95/65)
  • 10x Double Under

(2/2/10, 4/4/20, 6/6/30, 8/8/40, 9/9/50…)

Cool Down: 10 Sets of 3 Ab Mat Sit-ups, 10 Second Hollow Hold

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