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19 October 2018

16
Oct

19 October 2018

19 October 2018

Warm-up:  800m Run to W. Alabama, 21-15-9: Hand Release Push up, Flies with 5# Plates

Strength: Close Grip Bench Press: 8×8 AHAP – Unbroken all sets, 5-10# Heavier than last week.

Stamina (don’t post on board): 4 Rounds, not for time: 20x Strict Dip, 20x Supine Ring Row, 20x GHD Sit up.

WOD: Partner WOD:  20 Minute AMRAP

  • 20 Thrusters (115/75), 20 Box Jumps (24/20), 20 Slamballs (30+/20+)
  • 30 Thrusters (95/65), 30 Box Jumps, 30 Slamballs (30+/20+)
  • 40 Thrusters (75/45) 40 Box Jumps, 40 Slamballs (30+/20+)
  • 50 Thrusters (45/35)
  • Max Calorie Row in Remaining Time

Cool Down: 4 Sets:  Wall Sits 1:00 on/off

 

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