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16 January 2020

13
Jan

16 January 2020

16 January 2020

Warm-up: W Alabama Run, 3 sets: 12x KB Romanian DL, 15x Russian KB Swing, 15x V-ups. 

Strength: Sumo Deadlift 5×5 unbroken increase weight slightly from last week   – all sets same weight. 20 Speed skater on 3-4 45# Stacked Plates after each set

Stamina: 4 Rounds, not for time: 200m Buddy carry, 15x Burpee – Pull up, 12x Slamball – Broadjump. 

WOD: 4 Sets: In 4:00 complete:

  • Block Run 
  • 8x (115/75), 6x (135/95), 4x (155/105), 2x (175/125) Cleans (Squat)
  • Max Slam Balls after each set / Alternate Rounds with Max Slam Balls Over the Shoulder (just squat and pick up Slam Ball and Throw Over Shoulder) (30/20)
  • Rest 2:00 after each Set to Change Weights

Cool Down: 4 Sets: 7x Burpee immediately into a Parking Lot Sprint

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