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27 February 2020

21
Feb

27 February 2020

27 February 2020

Warm-up: 10 Minute AMRAP:   200m Ski Erg,  200m Bike, Run Block – Stagger Athletes to share equipment, then, 2X 12x Alternating Arm DB floor press, 12x DB Plank row, 12x GHD Sit-ups. 

Strength: Bench Press: 3X10 (attempt to use same or more weight as your 4X8 set two weeks ago). 

Stamina: 5 Rounds, not for time: 25m DB Bear crawl, 16x Double arm KB Clean and Press, 12x Weighted Supine ring row. 

WOD: 4 Rounds for time: 

  • 5x (Rd1)/ 10x (Rd2)/ 15x(Rd3)/ 20x(Rd4)

Dumbbell Man Makers (35/20)  – DB Pushup, Row Right, Row Left, Squat Clean to a Thruster

  • 50 Double Unders (100 Singles)
  • Run Block

Cool Down: 5X Parking Lot Sprint, Rest by Walking Back

 

 

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