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9 March 2020

2
Mar

9 March 2020

Warm-up: 3 sets: Block Run (stay on sidewalk if construction is still present), 20x Jumping lunge, 10x KB RDL, 10x KB Goblet Squat. 

Strength: Back Squat 3X6 Heavy, Getting ready for a 10 Rep Max Next week

Stamina: 4 Rounds, not for time: 20x Sandbag Get up (10/side), 20x Sandbag Back rack step up, 10x Salmball – Broad Jump. 

WOD: 

7:00 AMRAP: 

  • 4x Power Snatch (115/85) 
  • 6x Burpees over the Bar 

3:00 Rest 

7:00 AMRAP: 

  • 6x Hang Power Cleans (115/85)
  • 20x Double Unders (40 Singles)

Cool Down: 5 Sets: 1:00 Wall Sits on/off

 

 

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