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1 October 2019

1
Oct

1 October 2019

1 October 2019 

Warm-up: W. Alabama Run.  3 Sets: 10x Leg DB RDL, 5x Broad jump, Lung across the gym.

Strength: Deadlift: 5×5 75% of 1 RM. increase weight slightly from last week (about 2.5-5%). 

Stamina (don’t post on board): 3 Rounds, not for time: 400m run with slam ball, 30x slam ball, 16x Turkish get up. 

WOD:

 6:00 AMRAP

  • 5x Thruster (115/85)
  • 5x Burpee over the bar
  • 10x Double Unders (20x Singles)

Rest 4:00 

6:00 AMRAP:

  • 5x Power Cleans (115/85)
  • 5x Front Squat (115/85)
  • 10x Lateral Jumps Over Bar

Cool Down: 5x 1:00 On/Off Planks

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