30 June 2020
Warm-up: W Alabama Run, 3 Sets: :30 handstand hold against wall, 12x Double arm DB Clean and Jerk (light weight), 6x Devils Press with DBs.
Strength: Push Press: 7-5-3-3-1: Increase weight slightly from last week on all sets. Last set of 3 should be heaviest set. The 1 rep is not necessarily a Max
Stamina: 5 Rounds, not for time: 25m DB Bear Crawl, 10x DB Burpee, 20x Alternating leg toes to bar.
WOD: 4 Sets: Each for max reps:
In 4:00 Complete:
- Block Run
- AMRAP: 3x Deadlift + 2x Hang Power Clean + 1 Jerk
- Round 1: (95/65)
- Round 2: (105/75)
- Round 3: (115/85)
- Round 4: (135/95)
- Rest 2:00 Between sets
Cool Down: 3 Sets, not for time: 16x Hanging oblique raises, 20x Hollow rock, 1:00 Plank
Bonus: 5 Rounds Wall Sits: 1:00 on/off