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8 January 2019

8
Jan

8 January 2019

Warm-up: Run to W. Alabama, then 3 sets: 12x KB RDL, 15x RKB Swing, 15x Sit up. 

Strength: Sumo Deadlift 5×5 unbroken increase weight slightly from last week   – all sets same weight. Then 20 Speed skater (plyos on the 4 stacked plates). after each set, Please encourage everyone to go BELOW parallel on these.

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 Burpees
  • Max Reps in Remaining Time
    • Round 1: Overhead Squats (95/65)
    • Round 2: Front Squats (115/75)
    • Round 3: Back Squats (135/95)
    • Round 4: Squat Cleans (155/105)
  • Rest 2:00 in between sets.  

Cool Down 4 Sets: 7x Burpee immediately into a Parking Lot Sprint, immediately into 7 more Burpee immediately into another Parking Lot Sprint. Full rest between sets.

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