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20 November 2019

20
Nov

20 November 2019

20 November 2019

Warm-up:   3 Sets: 1:00 Air Bike, :30 Handstand hold, 10x Push up with rotation. Then, run the block

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

Stamina: 5 Rounds, not for time: 16x alt. arm KB Strict Press, 10x weighted chin up, 12x Burpee Slam Ball. 

WOD: 10 Rounds for time: 

  • 250/200m Row
  • 10x Slamballs (30/20)
  • 5x Burpee over the slamball (Must Face Slamball)

Cool Down: 4 Sets:  15 GHD Sit-ups / Rest Between Sets

 

 

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