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14 June 2018

14
Jun

14 June 2018

14 June 2018

Warm-up:  3 Rounds: 250m Row, 10x Cleans with a Wall Ball , 20x Single count Mountain Climbers. Keep Wall Balls and Rowers

Strength: Front Squat: Work up to 5RM for the day, then 4×5 @ 90%

Stamina: 4 Rounds, not for time: 10x RDL (bodyweight), 50m Overhead Walking Lunge (45# plate), 25x GHD Sit up.

WOD: “Gym Class Heroes”

On a running clock, 2 min Max Calorie Row.

Rest 1 minute

Then, 4 rounds of….

20 Wallball (20/14)

20 Alternating DB Snatches (50/30)

1 Horse

Horse = Sprint 10 down, 10 back, 20/20, 30/30, 40/40

Cool Down: 5x Hollow Holds at 30 Seconds Each, Rest 30 Seconds

 

 

 

 

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