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11 July 2019

11
Jul

11 July 2019

11 July  2019

Warm-up:   Sul Ross Run, 3 Sets: 10x Hand release push up, 10x ring row, 10x V-up. (12 Minutes)

Strength:  Strict Press: 10-8-6-4, Increase weight with sets. Increase weight from last week on sets 8, 6 and 4 if able, if not, same. (17 Minutes Max)

Stamina: 1 Round, not for time: 200x push up, 10x Rope climb, 50x Sand bag Clean and Jerk. 

WOD: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1:

  • Wall ball (20/14)
  • Burpee 
  • 3x Double under (3-6-9-12-15-18-21-24-27-30-27-24-21-18-15-12-9-6-3)

Cool Down: 5 Sets: 15 Sets GHD Sit-ups, Rest Between Sets

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