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3 May 2019

3
May

3 May 2019

3 May 2019

Warm-up:  Eastside Lap, then 3 sets: crab walk across gym to rig, 10x Hollow holds on rig, bear crawl back, 10x wide stance push up

Strength: EMOM 10:00 – 4x Bench Press @60-70% 1RM

Stamina: 3 Rounds, not for time: 100m bear crawl, 20x Ring Dip, 20x Supine Barbell Row.

WOD: 20:00 AMRAP:

  • 12x Burpee box jump (24/20)
  • 8x Thruster (95/65)
  • (Round 1) Run to Sul Ross/
  • (Round 2) Run to Branard/
  • (Round 3) Run Block/
  • (Round 4) Run to Audley/
  • (Round 5) Run to the End of the Parking Lot

Note: Repeat, the BBJ and Thrusters each round…..if you make it past Round 5, then Round 6,7,8,9, etc is still parking lot sprints

Record as 4+12 (example:  you make it to Audley, then you get 12 Burpee Box Jumps. 

Cool Down: 4 Sets:  15 GHD Sit-ups; Rest Between Sets

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