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6 May 2019

6
May

6 May 2019

6 May 2019

Warm-up:  400m run to JITB, 15-10-5: Wall Ball, Burpees, 25m Bear Crawl. 400m run to Branard and back

Strength: Front Squat: 4×12 @65-70% of 1RM

Stamina: 4 Rounds, not for time: 50m Farmer carry walking lunge, 12x Burpee Box Jump (high box) 20x Sandbag get up.

WOD: For time: Using one bar

  • 20x Hang Power Clean (135/95)
  • 20x Push up
  • 200m Run to Audley out front or to the Front of the Building next door out back
  • 16x Hang Power Clean (155/105)
  • 16x Push up
  • 200m Run
  • 12x Hang Power Clean (185/115)
  • 12x Push up
  • 200m Run
  • 8x Hang Power Clean (205/125)
  • 8x Push up
  • 200m Run

Cool Down: 5 Sets:

  • 1:00 on/off – planks

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