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11 March 2020

2
Mar

11 March 2020

11 March 2020

Warm-up: 3 sets: 400m Run, 3 sets: 12x Alternating Single leg DB RDL, 10x DB Thruster, 10x Burpee. 

Strength: Deadlift: 3X6 (heavier than last week) 

Stamina: 4 Rounds, not for time: 50m Overhead walking lunge (45/35#), 100m Sled push (bodyweight), 2x Rope climb.

WOD: 15:00 AMRAP: 

  • 20/15 Calorie Row 
  • 15x Kettle Bell Swing (55/35) 
  • 10x Box Jump (24/20)
  • 5x Burpees

Cool Down: 100x Sledge strikes (50/side), 50x Russian Twist (45/25), 50x Superman back extensions

 

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