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10 October 2018

10
Oct

10 October 2018

10 October 2018

Warm-up: 3 Rounds: Block Run, 10x Knee to Elbow, 10x KB RDL, 20x Speed Skaters.

Strength: Deadlift: 5×4 5-10# Heavier than last week.

Stamina (don’t post on board): 2 Rounds, not for time: 800m Run with medball, 50x Arch ball slams, 30x Burpee – lateral box step overs.

Work Capacity: For time:

  • 25-20-15-10: Cal Row/Ski/AB/C2B
  • 50-40-30-20: KB Swing (55/35)
  • 12-10-8-6 Front Squats (135/95)

Cool Down: 4 Sets: 20 Hollow Rocks, Rest in between

 

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