Call Us: (713) 304-0009

19 December 2019

19
Dec

19 December 2019

 

19 December 2019

Warm-up:   500m Row, 3 Sets: Turf to Rig Bear Crawl, 8x Burpee, 8x Push-ups with Rotation, 3x Inch Worms

Strength: 9-7-5-5-5 Bench Press (increase each set). 

8 V-ups between each Set.

Stamina: 4 Rounds, not for time: 12x DB Burpee, 20x Supine ring row, 100m Double arm KB Front rack carry. 

WOD: 20:00 AMRAP:

  • 12x Kettlebell swing (55/35) 
  • 8x Overhead Squat (95/65)
  • 4x Burpee over bar 
  • Run the Block (alternate with 350 m Row)

Cool Down 3 Set 25 GHD Sit-ups, Rest Between Sets

 

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply