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7 November 2019

7
Nov

7 November 2019

7 November 2019

 

Warm-up: 3 sets: 300m Row, 20m Bear crawl, 12x Hand release push up. 

Strength: Bench Press 9-9-7-5-3 (sets of 9 at same weight, increase each set after). 

Stamina: 5 Rounds, not for time: 16x Ring dip, 8x Renegade Row, 12x Strict Chin up. 

WOD: “My Three Sons” –  Inspired by the Upcoming Mom’s Competition

3X4 Minute Rounds, Rest 2 Minutes in Between:

Round 1: 10 Deadlifts, 10 Lateral Jumps (135/95)

Round 2: 10 Hang Power Cleans / 10 Lateral Jumps (115/75)

Round 3: 10 Max Shoulder to Overhead / 10 Lateral Jumps (95/65)

 

Cool Down: 12:00 EMOM: Max Effort on Bike for 0:20, Rest 0:40

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