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8 October 2018

8
Oct

8 October 2018

8 October 2018

Warm-up: 2 Rounds: 500m Row, 15x Goblet Squat, 16x Goblet Lunge, 5x Burpee – Broad Jump.

Strength: Front Squat: 5×4 5-10# Heavier than last week.

Stamina: (don’t post on board) 4 Rounds, not for time: 50m Overhead walking lunge (45/25#), 20x Burpee – Toes to bar, 20x Single arm KB Overhead Squat (10/Side).

Work Capacity: 5 Sets, each for time:

  • 15x Dumbbell Thruster (40/25)
  • 10x Box Jump (24/20)
  • 200m Max effort Sprint to Audley from the front or Front of New Building Next Door out the back

*2:00 Rest between sets

Cool Down: 5 Sets: 1:00 Planks, Rest 1:00

 

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