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27 December 2019

27
Dec

27 December 2019

27 December 2019
 
Warm-up:  400m Run to Branard, 3 sets: 12x Dip, 20m bear crawl, 16x Alternating Single arm DB Snatch. 400m Run to JITB
 
Strength: 9-7-5-5-5 Bench Press – increase weight slightly from last week. GHD Sit-ups X2
 
Stamina: 4 Rounds, not for time: 12x Man makers, 20x Supine ring row, 25x GHD Sit up. 
 
WOD: 5 Sets, for time:
  • 20x Alternating DB Snatch all the way from the ground (35/20)
  • 20x Mountain Climbers (Feet MUST Come ALL THE WAY to where Hands are! NO EXCEPTIONS – Coaches, Ensure this happens if going RX’d)
  • 10x GHD Sit-ups or 20 Ab Mat Sit-ups
  • Run the Block
*Rest 1:00 Between sets. 
 
Cool Down: EMOM10:  Sprint to the End of the Parking lot and walk back. 



 

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