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26 August 2019

26
Aug

26 August 2019

 

26 August 2019

Warm-up: 3 Sets, Block run, 20x Jumping lunge, 12x Russian KB Swing. (12 Minutes)

Strength: Front Squat: 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. (17 Minutes)

Stamina (Don’t Post on Board): 4 Rounds, not for time: 200m Farmer carry, 50m Single arm overhead DB walking lunge (25m/ side). 50m burpee broad jump.

WOD: 

  • 40x Russian Kettlebell Swings (53/35)
  • 20x Burpees
  • Run to Sul Ross
  • 30x Goblet Squats (53/35)
  • 15x Burpees
  • Run to Branard
  • 20x American Kettlebell Swings (53/35)
  • 10x Burpees
  • Run to Audley
  • 10x Lunges with Kettlebell (53/35)
  • 5x Burpees 
  • Run to End of Parking Lot and Back

Cool Down: 3 Sets:  15 GHD Sit-ups, 5 V-ups, Rest between sets

 

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