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14 April 2020

13
Apr

14 April 2020

14 April 2020

Warm-up: 3 Sets: 200m Run / Row / Bike, 20x 2 count Mt. climbers, 10x Hand release push up.

Strength: Strict Press: 7-5-3-3 (increase load with each reduction in rep count) then 1 sets of 10-12 reps at 75-80% of first set.

Stamina: 4 Rounds, not for time: 16x KB Bent press (8/side), 6x Weighted pull up right into max unbroken bodyweight strict pull up, 20x weighted dips.

WOD: 20-16-12-8-4:

  • Double arm DB/KB Squat clean (if you only have one DB/KB it will still be spicy!
  • Burpees
  • Sit ups
  • run 50 meters after each set

Cool Down: Running, 15 Rounds: 40 seconds Moderate pace, 20 seconds Hard pace.

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