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6 January 2019

6
Jan

6 January 2019

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

Strength: Alt. Leg backrack reverse lunge: 14-10–10-6 increase weight slightly on all sets. Then 4x Crunches between sets (56-40-40-24)

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)
  • 20x Alternating DB Snatch (50/35)
  • 25x Ab Mat Sit-ups
  • Block Run 

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

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