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10 March 2020

2
Mar

10 March 2020

Warm-up:  AMRAP 12 Minutes, Parking Lot Run, 6x Push up with rotation, 10x DB Hang Clean and Press, 12x Lunges, 14x Jumping Jacks. 

Strength: Strict Press: 3X6 Heavy, getting ready for a 10 Rep Max Next Week!

Stamina: 4 Rounds, not for time: 10x Burpee- Chest to bar pull up, 50m DB Bear Crawl, 25x GHD Sit up. 

WOD: 5 Rounds for time: 

  • 12x Alternating DB Snatch (55/40)ARX (50/35)RX
  • 12x Walking Lunge With One Dumbbell (can be held in front or on shoulder)
  • Run the Block (stay on sidewalk if construction is not done)

Cool Down:  3 sets:  20 GHD Sit-ups (can be done in between strict press sets as well!)

 

 

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