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12 July 2019

12
Jul

12 July 2019

12 July  2019

Warm-up:  Eastside Lap, Lunge Across Room, Duck Walk Back, Bear Crawl Across Room, One step Air Squats Back

Strength: BarBell Complex 1-1-1-1-1-1-1-1 Increase weight with sets; sets are meant to be unbroken; no resetting between movements. 

4 Deadlifts, 3 Hang Power Cleans, 2 Front Squats, 1 Shoulder to Overhead (17 Minutes Max)

CB61A30B-18B4-45CE-9992-543D500F1758

 

Stamina: 3 Rounds, not for time: 400m Farmer carry, 20x Sandbag Get up, 100m Crabwalk (feet forward). 

WOD: 4 Rounds: 

4:00 AMRAP: 

Run Block

Round: 1: 8x (115/75) Cleans (Yes, Squat) / Max Alternating Dumbell Snatches in Remaining Time (50/35)

Round 2: 6x (135/95) / Max Burpees in Remaining Time

Round 3: 4x (155/105) / Max Alternating Dumbell Snatches in Remaining Time (50/35)

Round 4: 2x (185/135) / Max Burpees in Remaining Time

Cool Down: 8 sets: 10 Hollow Rocks, Rest Between Sets

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