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18 July 2019

18
Jul

18 July 2019

18 July  2019

Warm-up:  3 sets: Block run, 10x (Hollow Holds, Knees to elbow, Toes to Bar), 6x Burpee.

Strength:  Bench Press 9-7-5-3 Increase weight with sets. Increase weight from last week, all sets. 

Stamina: 5 Rounds for time: 20x Knee to elbow push up, 3x Rope climb, 200m Single arm KB carry, (100m / side).

WOD: 20 Minutes

  • Buy in: 100x Power clean (135/95), then Max Rounds of “Cindy” in Remaining time (5x Pull up, 10x Push up, 15x Air Squat)

Score is Time Completed for Power Cleans, Then Max Rounds/Reps

Cool Down:  5 Sets:  Wall Sits: 1:00 on/off

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