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5 August 2019

5
Aug

5 August 2019

5 August  2019

Warm-up:   3 sets: Block Run, 12x Goblet squat, 12x Lateral box step up (just put out a few boxes and share).

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: 200m Farmer Carry (heavy), 20x Front rack KB Box Step up, 20x GHD Sit up. 

WOD: 15:00 AMRAP:

  • 20/16 Calorie Row
  • 10x Alt. DB Power snatch (50/35)
  • 8x Toes to bar
  • Run to the End of the Parking Lot and Back (if out front, run to the concrete square on the left)

Cool Down: 4 Sets:  20 GHD Sit-ups, Rest between sets

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