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2 January 2020 –

2
Jan

2 January 2020 –

 

2 January 2020

Warm-up:  W. Alabama Run, 12-10-8:  KB Deadlift,  KB Swing, KB Front squat. Then, Run Block

Strength: Sumo Deadlift 5×5 unbroken increase weight slightly from last week   – all sets same weight. Then 3x 20 Plyo Skiers (Set up two sets of 3 45# Plates, Ensure everyone SQUATS below parallel when doing them)

Stamina: 5 Rounds, not for time: 100m Farmer carry (AHAP- Unbroken), 12x Slamball – burpee broad jump, 12x KB Front rack step up. 

WOD: 21*18*15*12*9*:

  • Calorie Row
  • Dumbbell Thruster (35/20)RX (50/35)ARX
  • Sit up X2 (42-36-30-24-18) or GHD Sit-ups X1
  • *50 Double Unders (100 Singles) after Each Round

Cool Down: 4 Sets: 15 Hollow Rocks, 5 V-ups

 

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