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30 August 2019

30
Aug

30 August 2019

 

30 August 2019

Warm-up:  Eastside Lap, 3 Sets: 10x Ring Rows, 12x Hand release Push up, 14 Slam Balls

Strength: Bench Press: 5×7 (4 sec. decent, 1 sec. pause at bottom, explode up).Increase weight slightly from last week, ensure all sets are still at tempo and unbroken.

Stamina: 5 Rounds, not for time: 12x weighted Strict ring Pull up, 20x alternating leg knee to elbow push up, 20x Slam Ball. 

WOD: 20:00 AMRAP:

  • 12x Alternating DB Snatch (50/35)
  • 10x DB Goblet Squats (50/35)
  • 8x Push-ups
  • Run to the Front of the Building next door (out back) or Run to the Big Tree on the Left (out front)

Cool Down: 5 Rounds:  Wall Sits: 1:00 on/off

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