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26 September 2019

26
Sep

26 September 2019

26 September 2019

Warm-up: W. Alabama Run, then 3 Sets: 12x alt. Single leg KB RDL, 5x Burpee broad jump, 12x Wall Ball.

Strength: Deadlift: 5×5 75% of 1 RM. increase weight slightly from last week (about 2.5-5%). 

Stamina: 4 Rounds, not for time: 50m buddy Pull sprint (sub sled sprint if needed), 10x DB Push up to power clean, 50m Front rack walking lunge (95/65).

WOD: 20:00 AMRAP: 

  • Run the Block
  • 20x Lunges
  • 20x Kettlebell swings (53/35)
  • 10x Pull up

Cool Down:

  • 1x 600m Sprint (2 Block Laps)
  • 3x 300m Spring (1 Block Lap each)

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