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9 July 2019

9
Jul

9 July 2019

9 July  2019

Warm-up: 400m Run to JITB, 14-12-10: Wall Ball Cleans, Wall Ball Sit-ups to Wall, Push-ups

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

Stamina: 5 Rounds, not for time: 20x Alt. Arm DB Bench Press (resting arm in extended position), 50m Gun walk, 12x Burpee Pull up.

WOD: For Time:

  • 40-30-20-10: KB Swing (55/35)
  • 20-15-10-5: Toes to Bar 

*250m Row after each set

Cool Down:  Sets:  20 Russian Twists (15# Plate), 10 V-ups

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