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14 January 2019

13
Jan

14 January 2019

14 January 2020

Warm-up: Run to JITB, then 3 Sets: 30 Jumping Jacks, 10x Push up with rotation, 10x Single arm KB Snatch/ side. 

Strength: 12-8-8-4 Single arm DB Strict Press increase weight slightly on last 2 Sets if possible. (complete half the reps on one arm then half the reps on the other arm). 2X GHD Sit-ups Between Sets

Stamina: 4 Rounds, not for time: 15x Push Jerk (moderate load – unbroken), 100m Double arm KB Front rack carry, 20x Weighted dip. 

WOD: 15 Minute AMRAP

  • 6x Power Clean (185/115) – This should be Heavy!
  • 30x Double under (60 Singles)
  • 10x Pull ups (ARX: 3 Muscle Ups on Bar or Rings)

Cool Down: 5 Sets: Wall Sits 1:00 on/off

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