Call Us: (713) 304-0009

6 November 2019

6
Nov

6 November 2019

6 November 2019

Warm-up: W. Alabama run then 4 Sets: Barbell complex: 5x RDL, 5x Hang Squat Clean, 5x Good morning, 5x Back Squat, start with Barbell, increase weight slightly but keep light. Don’t drop empty bars or with 10# on them! (Around 12 Minutes)

Strength: Deadlift: 9-7-5-3 Increase weight each set. (Max 17 Minutes)

Stamina: 4 Rounds, not for time: 200m Farmer carry (heavy), 12x Tire flip (Heavy Power cleans if no tire), 12x Slam Ball – Broad jump 

WOD: For time: (this one will take some time)

  • 600m Run to Sul Ross
  • 20x Slam Ball (30/20)
  • 20x Sit up
  • 400m run to Branard
  • 30x Slam Ball (30/20)
  • 30x Sit up
  • 339m Block Run
  • 40x Slam Ball (30/20)
  • 40x Sit up
  • 200m Run to Audley
  • 50x Slam Ball (30/20)
  • 50x Sit up 

Cool Down: Cobra Stretch for 1:00 then 10 Back Extensions on GHD X3

 

 

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply