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12 March 2020

2
Mar

12 March 2020

12 March 2020

Warm-up:  3 sets: 3 Sets: 250m Row, 12x Hand release Push up, 10x DB Hang clean and press, 10x Lunges with DBs on Shoulders,  Run to the End of the Parking Lot and Back. 

Strength: Bench Press: 3X6 (Heavier than last week!!!), Get Ready for a 10 Rep Max NEXT WEEK!!!!

Stamina: 4 Rounds, not for time: 20x Banded hand release push up, 20x Supine Barbell Row, 200m Buddy Carry. 

WOD: Buy In :  Run to Sul Ross and Back, Then, 

21-15-12-9: 

  • Pull ups
  • Wall Ball (20/14)
  • 2x Double under (42-30-24-18) or Singles (84-60-48-36)

Cash Out:  30 Burpees

Cool Down: 3 Sets 20 Wall Ball Sit ups (10/6)

 

 

 

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