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12 August 2019

12
Aug

12 August 2019

 

12 August  2019

Warm-up:  Run to W. Alabama then, 3 Sets: 10x Goblet Squat, 12x Russian KB Swing. 

Strength: Front Squat: 5×7 (4 sec. decent, 1 sec. pause at bottom, explode up.) Increase weight slightly from last week, ensure all sets are still at tempo and unbroken. 

Stamina: 4 Rounds, not for time: 20x Double arm KB Front rack box step up, 100m Farmer Carry (heavy), 50m Burpee broad jump. 

WOD: AMRAP 18 Minutes

  • Block Run
  • 40x Box Jump (20/16)
  • 40x Wall ball  (20/14)
  • Audley Run
  • 30x Box Jump (24/20)
  • 30x Wall ball 
  • Parking Lot Run (30/24)
  • 20x Box Jump
  • 20x Wall ball

Cool Down: EMOM10:  10 GHD Sit-ups

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