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25 February 2020

21
Feb

25 February 2020

25 February 2020

Warm-up:  600m Run to Sul Ross, then,  21-15-9: Wall ball push press, V- up, Wall Ball Squat Cleans

Strength: Strict Press: 3×10 (increase slightly from 4X8 Set). 

Stamina: 5 Rounds, not for time: 10x Hang muscle snatch (AHAP – Unbroken), 10x Strict weighted chin up, 200m Run with weight plate (35/15).

WOD: AMRAP 7 Minutes:

  • 2x Clean and Jerk (155/105) 
  • 2x Burpee over the bar 
  • 3x Toes to bar 

(2/2/3, 4/4/6. 6/6/9…)

Rest 3:00 Minutes

AMRAP 7 Minutes:

  • 2x Deadlifts (155/105) 
  • 2x Lunges (no barbell)
  • 3x Lateral Jumps over the bar

ARX – Front Rack Barbell Lunges (155/105)

(2/2/3, 4/4/6. 6/6/9…)

Cool Down: 6x 10 Hollow Rocks, Rest Between Sets

 

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