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23 July 2019

23
Jul

23 July 2019

23 July  2019

Warm-up:  400m run To JITB, 21- 15- 9: Push up, Sit up, Air squat. 400m run to Branard

Strength: EMOM 10:00: 5x Strict Handstand Push up. Scale is Strict Press with a bar around 60% of 1 RM or Kipping HSPU

Stamina: 3 Rounds not for time: 100m bear crawl, 100m crab walk, 20x KB clean and jerk. 

WOD: 4 Rounds for time:

  • 15x DB Thrusters  (35/20)
  • 12x Burpee
  • Block Run

 

Cool Down: 3 sets: 

1:00 Plank / 1:00 Right forearm Plank / 1:00 Left forearm Plank 

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