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15 April 2020

14
Apr

15 April 2020

15 April 2020

Warm-up: 3 Sets: 2:00 Aerobic cardio (Bike, Row, Run, Jumprope etc), 10x Dumbbell or Kettlebell RDL, 10x Russian KB Swing.

Strength: Deadlift: 7-5-3-1: Increase load with each reduction of rep count.

Stamina: 4 Rounds, not for time: 50m KB Walking lunge (one arm overhead, one arm farmer carry, switch arms at 25m), 12x Sandbag get up (6/side), 10x Burpee broad jump.

WOD: 16 Minutes

Buy In: 3-6-9-12-9-6-3

Pistols 

Alternating Dumbbell Snatch X2 (6-12-18-24-18-12-6) (50/35)

Double Unders X3 (9-18-27-36-27-18-9)

In the remaining time, Run Max Distance

Walk back as a cool down

Cool Down: 4 Sets:  20 Hollow Rocks, Rest between sets

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