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15 October 2018

15
Oct

15 October 2018

15 October 2018

Warm-up: 3 Rounds: Block Run, 10x  DB Strict Press, 10x Wall Ball (light), 10x V-Ups

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

Stamina (don’t post on board): 4 Rounds, not for time: 20x Alt. Single arm DB Clean and Press (Challenging weight- 10/side), 7x Wall Walks, 200m KB Front rack carry.

WOD: 18 Minute AMRAP

  • 3x-6x-9x-12x-etc. Power Clean (155/105)
  • 3x-6x-9x-12x-etc. Pull up
  • Block Run

so, 3 Power Cleans, 3 Pull-ups, Block Run, 6-6-Block Run, 9-9-Block Run, 12-12- Block Run, etc.

Cool Down: 10 Rounds: :30 MAX EFFORT Air Bike, :30 Recovery Pace.

 

 

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