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12 June 2019

12
Jun

12 June 2019

12 June 2019

Warm-up: 500m Row, 20-15-10: Push up, Sit up, 25m bear crawl after each set. 500m Row

Strength: Strict Press 7×3 Increase weight from last week.

Stamina: 5 Rounds, not for time: 20x Single arm KB Overhead Squat (10/side), 10x DB push up to power clean (40/30), 10x Weighted Strict pull up.

WOD: 3 Sets:

5:00 complete:

  • Block Run

AMRAP:

  • 9x Thruster (95/65)
  • 9x Pull up

In remaining time.

Rest 3 min. Between sets.

*On second set,  perform toes to bar instead of pull up

*On third set, perform pull ups again as the first round.

Cool Down: 5 Sets:

Planks 1:00 on/off

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