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6 December 2017

6
Dec

6 December 2017

6 December 2017

Warm-up:  800m Run to W. Alabama, 21-15-9: Wall Ball, Clean with the Wallball.

Strength: Back Squat: Work to heavy set of 4 then 5×4 @ 90% of Heavy 4. *Try for 5-10lbs heavier than last week.

Stamina (don’t post on board): 4 Rounds, not for time: 100m Walking Lunge, 15x Burpee- Toe to Bar, 50m Banded Buddy Pull.

Work Capacity: 4 Sets for time:

2 Rounds:

  • 9x Hang Power Clean (155/105)
  • 6x Front Squat (155/105)
  • 3x Shoulder to Overhead (155/105)

Run Block, then, 2:00 Rest between sets.

Cool Down: 3 Rounds:  10 GHD Sit-ups, 10 Back Extensions 10 Air Squats

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