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