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11 October 2018

11
Oct

11 October 2018

11 October 2018

Warm-up:. 500m row, 2 Rounds: 20x Alt. DB Bench Press (Resting arm in locked out position). 20x Band pull aparts, 10x Burpee.

Strength: Close Grip Bench Press: 8×8 AHAP – Unbroken all sets, 5-10# Heavier than last week. Set up for WOD in between Sets. 20 Minutes Max

Stamina (don’t post on board): 4 Rounds, not for time: 20x Knee to elbow push up, 20x Chin up, 50m Gun walk.

WOD: For time:

  • 1 Mile run – 5 Laps Around Block

then,

4 Rounds for Time:

  • 7x Clean and Jerk (135/95)
  • 9x Wall Ball (24/20)
  • 50x Double Unders (100 Singles)

Cool Down: 5 Sets: Wall Sits:  1:00 on/off

 

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