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17 December 2019

17
Dec

17 December 2019

 

17 December 2019

Warm-up:  3 Sets: 250m Row, 10x Alt. Hang DB snatch, 10x Push up with rotation 10x Lunges

Strength: 16-12-12-8 Single arm DB Strict Press (complete half the reps on one arm then half the reps on the other arm). 

16-12-12-8 V-ups in between sets. (Make sure the Dumbbells are put up neatly and in order). 

Stamina: 3 Rounds, not for time: 200m Double arm overhead KB carry, 15x Burpee – Pull up, 20x DB Plank Row. 

WOD: For time: 

  • 50-40-30-20-10: Double under 
  • 10-8-6-4-2: Hang Power Clean (155/ 105)
  • 10-8-6-4-2 Toes to bar 
  • Run the Block after each set

Cool Down: 6x 1:00 on/off Wall Sits

 

 

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