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4 October 2019

4
Oct

4 October 2019

4 October 2019 

Warm-up:  Eastside Lap, Bear Crawl Length of Gym, One Step Squats Length of Gym

Strength: Barbell Complex:  Hang Squat Clean, Power Clean, Hang Power Clean, Full Squat Clean (do not let go of the bar) – 1-1-1-1-1-1-1-1 Until Failure (around 15 Minutes Max)

Stamina (don’t post on board): 5 Rounds, not for time: Uneven Farmer’s Carry to the End of the Parking Lot and Back

WOD: For Time: (This will be lengthy, so allow for 25-30 Minutes just in case)

  • 50x Box Jumps (24/20)
  • Run to Sul Ross
  • 50x Alternating Dumbell Snatch (50/35)
  • Run to Branard
  • 50x Wallballs (14/10) – yes!  Lighter weight, yay!
  • Run to Audley
  • 50x Burpees
  • Run to the End of the Parking Lot and Back

Cool Down: 3 Sets: 20 Russian Twists with a 15# Plate, 20 Ab Mat Sit-ups 

 

 

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