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9 April 2020

2
Apr

9 April 2020

9 April 2020

Warm-up:  400m Run, 20-16-12: Wall Ball Push Press, 2 count Mountain Climbers, Single arm KB Snatch (½ reps / side).

Strength: Bench Press: 7-5-5-3 (increase load with each reduction in rep count) then 1 sets of 10-12 reps at 75-80% of first set.  NO Bench?  Perform 100 Floor Presses with barbell or dumbbells

Stamina: 4 Rounds, not for time: 20x Alt. Knee to elbow Push up, 200m Run with sandbag on back, 10x Strict pull up with 4 sec. negative.

WOD:  4 Sets: In 3:00 complete:

  • 10x Thruster (95/65) or Dumbbell Thrusters
  • 5x Burpee box jump (24/20)
  • Max Calorie Row/ Bike/ Ski erg/  in remaining time or Max Double Unders or Burpees in remaining time
  • Rest 2:00 between sets

Cool Down: 3 Mile run – Consistent pace all 3 miles.

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