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30 September 2019

30
Sep

30 September 2019

30 September 2019

Warm-up: 3 Sets: Run Block, 10x DB push press, 10x Kipping Pull up, 5x Burpee. 

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

Stamina: 4 Rounds, not for time: 16x Double arm KB Clean and Jerk, 25m Bear crawl, sandbag drag. 12x weighted Strict Pull up. 

WOD: 21-18-15-12:

  • 2x Double under (42-36-30-24) / 3x Single Unders: (63-54-45-36)
  • Wall Ball (20/14)
  • Toes to bar
  • Run the Block.  

Cool Down: 4 Sets:  20 Hollow Rocks, Rest Between Sets. 

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