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25 September 2019

25
Sep

25 September 2019

25 September 2019

Warm-up: 400m Run to JITB, 20-15-10: Wall ball push press, Med Ball Arc slams, 2x Mountain Climbers. 

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

Stamina: 4 Rounds, not for time: 20x weighted dip, 16x alt. Arm DB Bench Press, 12x Strict Chin up.

WOD: For time:

  • 100x thruster (95/65) – Please do not set up any bars with 10# on the ends (they can not be dropped, even the 15# bar)
  • Every other Minute (So Minutes, 2/4/6/8/10,etc.): 6x Burpee over the bar, Do not start with Burpees

Cool Down: 4 Sets:  15 GHD Sit-ups, Rest Between Sets

 

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