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23 October 2019

23
Oct

23 October 2019

23 October 2019

Baseline: 300m Row, 3 Sets: 10x Push Up With Rotation, 8x Knees to Elbow, :30 Handstand Hold, 300m Row (leave Rowers out for WOD) (12 minutes Max)

Strength: Strict Press 6×4, increase weight slightly from last week (about 2.5%-5%) (Max 16 Minutes)

Stamina: 5 Rounds, not for time: 10x DB Burpee, 50m KB Carry – 1 Arm overhead, other arm front rack, switch at 25m,15x Burpee Pull Up

Work Capacity: 2 Rounds for Time: 

  • 50/40 Calorie Row
  • 40 Wall Ball (14/10) – LIGHTER THAN NORMAL!
  • 30 KB Swing (53/35)
  • 20 Pull Ups
  • 10 DB Hang Clean and Jerk (55/35)

Cool Down:  5 Sets:  10 GHD Sit-ups (Rest between sets)

 

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