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29 July 2019

29
Jul

29 July 2019

29 July  2019

Warm-up:    400m Run, 3 Sets, 20x Jumping lunges, 10x Russian Kettlebell Swings, 10x V-up. 400m Run

Strength: Front Squat: 5×7 (4 sec. decent, 1 sec. pause at bottom, explode up). 50-60% of 1RM. 

Stamina: 4 Rounds, not for time: 20x GHD Sit up, 20x lateral box step up and over with sandbag on back, 200m run with sandbag on back. 

WOD: 21-18-15-9:

  • Kettle Bell swing (55/35)
  • Toes to bar

*200m run after each set (To Branard if out front, or to the front of the building next door if out back). 

Cool Down: 15:00EMOM on Assault Bike:  0:20 Hard Pace, 0:40 Recover

 

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