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29 April 2019

29
Apr

29 April 2019

29 April 2019 

Warm-up: 3 sets: Block Run, 10 Medicine Ball Cleans, 4x Broad Jump.

Strength: Back Squat: EMOM 10:00 – 4 reps @ 60-70% of 1RM+ 4x Box Jump (high).

Stamina: 3 Rounds, not for time: 200m Farmer carry, 20x Sandbag Get up, 30x Box Step up with sandbag on back.

WOD: 16:00 AMRAP:

  • 16/12 Calorie Row (Please do not let go of handles, put back in latch gently)
  • 8x Power Cleans (135/95)
  • 4x Burpee over the bar
  • 20 Double Unders (40 Singles)

Cool Down: 5 Sets:  Wall Sits:  1:00 on/off

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