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.