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30 July 2019

30
Jul

30 July 2019

30 July  2019

Warm-up:  3 Sets, 10x Push up,  Block Run, 12x Knees to elbow. 

Strength: Push Press: 5×7 (4 sec. decent, explode up). 50-60% of 1RM. 

Stamina: 5 Rounds, not for time: 10x Strict chest to bar Pull up, 100m Farmer carry (heavy), 10x DB Burpee. 

WOD: 16:00 AMRAP: 

  • 20/15 Calorie Row
  • 10x Wall Ball (20/14)
  • 10x Burpee box jump (24/20)

Cool Down: 3 sets:

1:00 Front leaning rest

:30 Right side extended arm plank with Left leg off the ground 

:30 Left side extended arm plank

 

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