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7 December 2017

6
Dec

7 December 2017

7 December 2017

Warm-up:  500m Row, 10x Burpee over Rower, 10x Slamball, 300m Row, 8x Burpee over the Rower, 8 Slamball, 100m Row, 6x Burpee over the Rower, 6x Slamball.

Strength: Bench Press: 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): 3 Rounds, not for time: 30x DB Snatch (15/R then 15/L- 50/35), 40x Hand Release Push up, 15x Dive Bomber Push up.

WOD: 2 Rounds For Time (use ONE BAR only, must strip weight and add weight)

  • 24 Deadlift (225/155)
  • 24 Wallball shots (20/14 lb)
  • 24 Ab Mat Sit-ups
  • 24 Box Jumps (24/20)
  • 24 Double Unders (48 Singles)
  • 24 Power Cleans (135/95)

Cool Down: Planks (yes, again) – 4 X 1:00 on/off

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