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14 May 2019

14
May

14 May 2019

14 May 2019

Warm-up:  500m Row, 20-15-10: Push Press Wall balls, Sit up, Air Squat.

Strength: Strict Press 5×10 – Increase weight from last week.

Stamina: 5 Rounds, not for time: 20x plyo push up (onto plates), 10x Weighted Strict  Chin up, 10x DB Burpee.

WOD: 6 Rounds, for time:

  • 200m run (to Branard or to the Front of Balthazar Cellars next door)
  • 18x Kettle Bell swing (53/35)
  • 9x Pull up

Complete the above, then, Rest 2:00 

Then, 2:00 MAX KB Swings (53/35)

Record Time and Max KB Swings

Cool Down: 4 sets:

  • 1:00 Front leaning rest
  • 1:00 Wall Sit
  • 1:00 Hollow Hold

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