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17 October 2018

16
Oct

17 October 2018

17 October 2018

Warm-up:  Run to W. Alabama,

3 Rounds: Burpee Broad Jump across the gym from Turf to Pull up rig, 10 Scap Hollow Holds on Rig, Lunge Back to Turf

Strength: Clean (yes, Squat): 5×4 5-10# Heavier than last week. or Snatch, any way 1-1-1-1-1-1-1

Stamina (don’t post on board): 4 Rounds, not for time: Farmer’s Carry, Uneven. Increase each round.

WOD: 

AMRAP 5 Minutes:

  • 15x/12x Calories Row/Ski/Assault Bike/C2Bike
  • 9 Squat Snatch (95/65)

Rest 3 Minutes

AMRAP 5 Minutes:

  • 15x/12x Calories Row/Ski/Assault Bike/C2Bike
  • 6 OHS (135/95)

Cool Down: 20x GHD Sit-ups X4, Rest Between Sets

 

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