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25 November 2019

25
Nov

25 November 2019

 

25 November 2019

Warm-up:   W. Alabama Run, 20-16-12: Goblet squat, Speed skater (set up two stacks of plates for everyone to share), V- Up

Strength: Front Squat: 9-7-5-3-3 (sets of 3 at same weight, increase after every other set). 

Stamina: 4 Rounds, not for time: 20x Single arm KB Overhead Squat (55/35), 100m Sled push (weight should be heavy and challenging to get done unbroken), 20x Russian Twist (with weight plate – legs off the ground)

WOD: For Time:

  • 800m Run to W. Alabama
  • 10x Power Snatch (95/65)
  • 10x Box Jump (24/20)
  • 400m Run to Branard St. 
  • 12x Power Snatch 
  • 12x Box Jump
  • 200m Run to Audley
  • 14x Power Snatch 
  • 14x Box Jump 
  • 100m Run to the Dumpster and Back
  • 16x Power Snatch 
  • 16x Box Jump

Cool Down: 15:00 MOM 0:20 Max Effort: 0:40 Rest

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