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16 March 2020

2
Mar

16 March 2020

16 March 2020

Warm-up:  3 sets: Block Run, 10x Jumping back squat (empty barbell), 10x 4-count Mountain Climbers, 10x Burpees over the bar. 

Strength: Back Squat: 10 Rep MAX~  Unbroken. Can NOT Re rack the bar!!!!!!!

Stamina: 4 Rounds, not for time: 20x Single arm KB Overhead Squat (10/side), 15x Burpee box Jump, 200m Farmer carry. 

WOD: 20:00 AMRAP: 

  • 4x Power Snatch (115/85) 
  • 6x Burpees over bar
  • 8x Box Jumps (24/20)
  • Run the Block
  • 4x Power Cleans
  • 6x Burpees over bar
  • 8 Box Jumps (24/20)
  • 50 Double Unders (100 Singles)

Cool Down: 4 Sets: 1:00 Max Calorie Bike right into 1:00 Hollow Hold- Rest 2:00 Between sets. Hydrate and fuel within 30 minutes. Journal post

 

 

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