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22 June 2018

22
Jun

22 June 2018

 

 

 

22 June 2018

Warm-up:  Eastside Lap, 3 Rounds: 10x Dips, 10x 4 count Mountain Climbers, 25m Bear Crawl across gym

Strength: Hang Clean (yes, squat, touch and go): Work up to 5RM for the day, then 4×5 @ 90%

Stamina (don’t post on board): 5 Rounds, not for time: 20x Dips, 10x Burpee-Gun walk step over (20”/18”), 200m Sandbag Run.

WOD: For time:

  • 50-40-30-20-10: Double under
  • 25-20-15-10-5: Kettlebell swing (55/35)
  • 10-8-6-4-2: Power Clean (185/115)

(50/25/10, 40/20/8, 30/15/6….)

Cool Down: 5 Sets:  Planks 1:00 on/off

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