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3 September 2020

25
Aug

3 September 2020

3 September 2020

Warm-up: 800m Run to W. Alabama then 3 Rounds: 20m Bear Crawl, 10x DB Plank Row, 12x Hand Release Push up. 

Strength: Bench Press: Work to heavy set of 5 then 4×5 at 90% of heavy set. (Goal should be 5-15lbs heavier than last week).

Stamina: 5 Rounds, not for time: 15x Ring dips, 10x Strict Ring pull up, 10x DB Burpee. 

WOD: For time: 

  • 20 Calorie Row/Ski/Bike
  • 20x Wall Ball (14/10)
  • 10x Burpee Box jump (24/20) (Step ups are OK!)
  • 18 Calorie Row/Ski/Bike
  • 18x Wall Ball 
  • 9x Burpee Box jump 
  • 16 Calorie Row/Ski/Bike
  • 16x Wall Ball 
  • 8x Burpee Box jump 
  • 14 Calorie Row/Ski/Bike
  • 14x Wall Ball 
  • 7x Burpee Box jump 
  • 12 Calorie Row/Ski/Bike
  • 12x Wall Ball 
  • 6x Burpee Box jump 

Cool Down: 4 Sets:  15 GHD Sit-ups, Rest between Sets

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