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17 January 2020

13
Jan

17 January 2020

17 January 2020

Warm-up: Eastside Lap then 3 Rounds, not for time: 12x Alt. DB Snatch, 12x Alt. DB plank row, 20m bear crawl. 

Strength: 7-5-5-3-3 Incline Bench Press (for those interested in the Incline, we have one, otherwise, Regular Bench Press) – increase weight slightly from last week. Perform 4X Mountain Climbers in between Sets (28-20-20-12-12)

Stamina: 4 Rounds, not for time: 20x Arc ball slams, 50m DB Bear crawl, 30x Alt. Arm deficit push-up (one hand on weight plate, other on the ground, switch hands each rep). 

WOD:

For Total Time: 

18-12-6

Box Jump Overs (Step up and Over are OK for this!) (24/20)

Toes to Bar

Rest 2:00

6-12-18

Shoulder to Overhead (95/65)

Lunges

Rest 2:00

18-12-6

Air Squats (Below Parallel)

Hand Release Push-ups

Cool Down:  3 Sets: 20 GHD Sit-ups

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