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3 July 2019

3
Jul

3 July 2019

3 July 2019

Warm-up:   3 Sets: Run Block, 12x KB RDL, 8x Burpee, 10x V- Up.

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

Stamina: 3 Rounds, not for time: 400m Buddy Carry, 100m Bearcrawl sandbag drag, 30x Backrack Sandbag Step up.

WOD: 16:00 Ascending ladder:

  • 1x Burpee
  • 2x Toes to bar
  • 3x Kettle bell Swing (53/35)

(1/2/3, 2/4/6, 3/6/9, 4/8/12, 5/10/15, 6/12/18, etc.)

Record rounds like if you make it through 5/10/15, then 5 + however many into the 6

Cool Down: 4 x 20 GHD Sit-ups, Rest Between SetS

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