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23 January 2020 – De-Load Week

16
Jan

23 January 2020 – De-Load Week

Warm-up:  3 Sets: 500m Row, 10x Goblet Squat, 20x 4count Mountain Climber, 12x Single leg KB RDL. (6/side). 

Strength: EMOM 10:00: 4x RDL 50-60% of 1RM 

Stamina: 3 Rounds, not for time: 200m Buddy Carry, 25x Burpee – Slam Ball, 75m Walking lunge with Sandbag on back. 

All WODs this week are courtesy of Coach Austin Mc!
WOD: W Short

For Time

21-15-9

Power Snatch (115/75)

Overhead Squat (115/75)

– after each round of 21, 15 or 9, 200m (Audley) run carrying one (53/35), (70/53 ARX) kettlebell in the farmers carry position

*This one is somewhat sprinty. Encourage aggressive sets and a fast pace on this workout. This is not a 15 minute workout. If it is scale down the weight.

Cool Down: 5 Sets:  20 Russian Twists, Rest Between Sets

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