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21 February 2020

14
Feb

21 February 2020

20 February 2020

Warm-up:  Eastside Lap, High Knees through gym, Butt Kickers back, Lunge through gym, bear crawl back

Strength: Barbell Complex 1-1-1-1-1-1-1

Hang Squat Clean, Full Squat Clean, Thruster – short pause between movements. 

Stamina: 5 Rounds, not for time: Uneven Farmer’s Carry to the end of the parking lot and back, increasing weight each round. 

WOD: 4 X 4:00 Rounds, Rest 2:00 between sets

Run Block, 

Round 1: 10 Power Cleans (95/65) – Max Burpees over the bar in remaining time

Round 2: 8 Power Cleans (115/85) – Max Slam Balls (30/20) in remaining time

Round 3: 6 Power Cleans (155/105) – Max Burpees over the bar in remaining time

Round 4: 4 Power Cleans (175/125) – Max Slam Balls (30/20) in remaining time

Cool Down: 3 Sets: 20 Russian Twists, 10 V-ups

 

 

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