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24 October 2019

24
Oct

24 October 2019

 

24 October 2019

Warm-up:  500m Row, 3 Sets: 20x Mountain Climbers, 10x Burpee, 10x Alternating DB Snatch

Strength: Bench Press 6×4, increase weight slightly from last week (about 2.5-5%). 

Stamina: 5 Rounds, not for time: 20x alt. arm deficit push up, 15x supine barbell row, 15x KB clean and press (55/35)

WOD: 21-18-15-12

  • 2x Double Under (42-36-30-24) or Singles 3x (63-54-45-36)
  • Front Squats (95/65)
  • Alternating DB Snatch (40/25)
  • Run the Block

Cool Down: 3 Sets:  20 GHD Sit-ups, 10 Hollow Rocks, Rest Between Sets. 

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