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18 November 2019

18
Nov

18 November 2019

18 November 2019

Warm-up:   3 Sets: Block Run, 20m walking lunge, 12x Jumping air squat, 10x Alt. Opposite arm to leg V – Up. 

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

Stamina: 4 Rounds, not for time: 50m DB reverse walking lunge, 20x, Weighted extended arm Sit up (holding weight plate), 50m banded Buddy Pull. 

WOD: 16:00 AMRAP:

  • 30x Double Under (60 Singles)
  • 8x Power clean (135/95)
  • 6x Toes to Bar
  • 4x Burpees

Cool Down: EMOM 12 Minutes 0:20 on/0:40 off – Assault Bike

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