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23 August 2016

22
Aug

23 August 2016

2016-07-02 09.58.53

Warm Up: 2 rounds of 500m Row, 25 Dumbbell Push press (light), 25 Dumbbell Push-up.

 

Strength: Push press, work up to a 5 rep max for the day, then 1×5 at 95%, and 2×5 at 90%

 

Stamina: 3 rounds untimed of…

 

100m Overhead Plate Carry (55/35)
10 Bar Muscle Ups (Pull-up Progression)
25 Slam Balls (40/30)

 

WOD: 3x 5 min AMRAP

 

200m Sprint
15 Toes to Bar
Max Power Snatch (95/65)

 

Rest 90 Seconds after each AMRAP

 

Cool Down: Tabata Sit-up, Tabata Air squat, Tabata Double Unders

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