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23 December 2019

23
Dec

23 December 2019

 

23 December 2019

Warm-up:  3 Rounds:  Run the Block, 20-16-12: Dumbbell Plank Row (hold Plank Position and perform DB row), Hand release push ups, Sit ups. So, run the Block, perform 20 DB Plank Rows, HRPU, Sit-ups, then Run the Block, perform 16, etc., run the block, perform 12

Strength: 16-12-12-8 Single arm DB Strict Press increase weight slightly on last 2 Sets if possible. (complete half the reps on one arm then half the reps on the other arm). Bear Crawl to the GHDs and perform 16-12-12-8 GHD Sit-ups between sets. 

Stamina: 4 Rounds, not for time: 20x weighted push up, 100m Double arm KB front rack carry, 200m Run with sandbag on back. 

WOD: 

7:00 AMRAP:

  • 20x Double under (40 Singles)
  • 7x Power Clean (135/95)RX, (185/135)ARX

Rest 3:00

Run to W. Alabama for time

Rest 3:00

after last person comes in

7:00 AMRAP:

  • 20x Double Unders
  • 5x Burpee over the Bar Power Cleans (115/75)

Cool Down:  5x 1:00 Planks on/off

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