27 August 2020
Warm-up: 3 Sets: Block Run, 25m Bear Crawl, 10x Single arm DB Bench Press (5/side), 10x Burpee.
Strength: Bench Press: Work to heavy set of 5 then 4×5 at 90% of heavy set. (17 Minutes)
Stamina: 5 Rounds, not for time: 16x 1 ¼ Push up (1 rep = Chest to deck – Push up ¼ of full ROM – chest to deck -full extension), 10x Double arm KB Clean and Press (55/35), 16x Wall ball sit up to target.
WOD: For Time:
Block Run (alternate with 300m Row)
10x-8x-6x-4x-2x Box Jump /Wall Ball/ GHD Sit-ups
Box: 30/24 and Wall Ball (30/20)
So Block Run, 10 Box Jumps, 10 Wallball, 10 GHD Sit-ups
Row 300m, 8 Box Jumps, 8 Wallballs, 8 GHD Sit-ups
Block Run, 6 Box Jumps, 6 Wallballs, 6 GHD Sit-ups
Cool Down: EMOM10: Assault Bike: 0:20 on / 0:40 off