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12 November 2019

12
Nov

12 November 2019

Warm-up:  3 sets: Block Run, 12x Russian Kettle bell swing, 12x Goblet Squat. 

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

Stamina: 5 Rounds, not for time: 50m Front rack BB walking lunge (95-135/65-95), 16x Farmer carry lateral Box Step over, 20x Arc ball slams. 

WOD: 16:00 Ascending ladder:

  • 3x Air Squats
  • 2x Toes to bar
  • 1x Power Snatch (115/75)
  • Run to the End of the Parking Lot and Back

(3/2/1, 6/4/2, 9/6/3…)

Cool Down: 4 Sets:  15 GHD Sit-ups

 

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