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9 October 2018

9
Oct

9 October 2018

9 October 2018

Warm-up:  800m Run to W. Alabama, 3 rounds: 10x V-ups, 10x Alternating Single Arm Hang DB Snatch, 10x 2 Count Mountain Climbers.

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

Stamina (don’t post on board): 5 Rounds, not for time: 12x Alt. Bottoms up KB Press, 10x Weighted Dip, 25m Hand over hand sled pull.

Work Capacity: 20:00 AMRAP:

  • 500/400m Row
  • 5x Push up
  • 5x Sit up
  • 5x Pull up
  • 500/400m Row
  • 10x Push up
  • 10x Sit up
  • 10x Pull up
  • 500/400m Row
  • 15-15-15
  • 500/400m Row
  • 20-20-20, etc.

Cool Down: 5 Sets: 15 GHD Sit-ups

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