31 March 2020
Warm-up: 3 Sets: 15 Calorie Air bike (or 50 Double Unders or 50 Jumping Jacks), 10x Push-ups, 12x Alt DB Hang Power Snatch.
Strength: Bench Press: 7-7-5-3 (increase load with each reduction in rep count) then 1 sets of 10-12 reps at 75-80% of first set. No bar? 100 Floor presses with light set of dumbbells
Stamina: 3 Rounds, not for time: 50x Banded Push up, 200m Double arm overhead KB carry, 5x Rope Climb.
WOD: 16:00 AMRAP:
- 12x DB Thruster (40/30) (If you have one dumbbell, just do half on each side! It will get spicy even with one!)
- 8x Pull up (No bar? sub with Push-ups)
- 12x Box Jump (24/20) (Step ups on a bench is good too!)
- Run to the end of the parking lot and back (100 yards)
Cool Down: 1 Mile run, consistent pace.