Call Us: (713) 304-0009

1 May 2019

1
May

1 May 2019

1 May 2019

Warm-up:  500m Row, 10-8-6: Wall balls and Burpees. Leave out rowers and exchange light wall ball for WOD wall ball.

Review Snatch and OHS (please don’t drop empty bars)

Strength: Work to heaviest set possible: 1x Snatch + 1x Hang Snatch + 1x OHS. (17 Minutes ish, work with a partner)

Stamina: 3 Rounds, not for time: 200m Buddy Carry, 200m Sled Push, 20x Russian KBS (70/55)

WOD: 2 Rounds for time:

  • 40/30x Calorie Row
  • 30x Wall Ball (20/14)
  • 20x KB Swing (70/53) – yes, HEAVIER!
  • 10x Burpee Pull-ups
  • 5x Broad Jumps (6’/4′)

Cool Down: 20-15-10:

  • GHD Sit up
  • GHD Back extension

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply