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8 July 2019

8
Jul

8 July 2019

8 July 2019

Warm-up:   3 sets: 250m Row, 12x Goblet Squat, 20x Mt. Climbers.

Strength: Back Squat: 7-7-5-4 Increase from last weeks weight on all sets.

Stamina: 5 Rounds, not for time: 50m BB Front rack carry (body weight on bar), 20x Single arm KB Overhead Squat (10/side), 10x DB burpee- Lateral box step over*.

*Perform push up on dumbbells, stand up with dumbbells and laterally step up and over box while holding dumbbells. 

WOD: 3 Rounds for time:

  • 10x Power snatch (95/65) 
  • 10x Box Jump (24/20)
  • 40 Double Unders (80 Singles)
  • 10x Hang Power Cleans (95/65)
  • 200m Run to Audley out front or to the front of the Building next door out back

Cool Down: 5 Sets: Planks 1:00 on/off

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