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16 December 2019

16
Dec

16 December 2019

 

16 December 2019

Warm-up: 400m Run to Branard, 3 Sets: 15x Light Wall Ball, 12x Alt leg Lunge holding Wallballs, 20x Mountain Climber. Run to JITB

Strength: Alternating Leg backrack (from the rack) reverse lunge:

16-12–12-8

12 GHD Sit-ups between each set. 

Stamina: 4 Rounds, not for time: 200m Farmer carry, 20x GHD Sit up, 20x Goblet Squat (heavy).

WOD: 15:00 AMRAP:

  • 20 / 16 Calorie Air Bike (start other athletes on DB’s first to share bikes)
  • 12x Alternating DB Snatch (70/50)
  • 8x Muscle Ups

Cool Down: 3 sets: 30x Sledge strike (alt side),  20x Hollow Rocks between sets

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