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13 January 2019

13
Jan

13 January 2019

13 January 2020

Warm-up: 3 Sets: Block Run, 10x Light Goblet squat, 16x Jumping lunge,

Strength: Alt. Leg backrack reverse lunge: 14-10–10-6 increase weight slightly on all sets. 2x V-ups between sets

Stamina: 4 rounds, not for time: 20x sandbag backrack lateral box step up 10/side), 200m Farmer carry, 100m Sled push (heavy but unbroken).

WOD: 4 Rounds, for time:

15x Wallball (20/14)
10x Hang Power Snatch (95/65)
400m Run to Branard and back

Cool down: 4 sets, not for time: 20x KB Russian Twist, :45 Right forearm Plank, :45 Left forearm Plank.

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