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24 September 2019

24
Sep

24 September 2019

24 September 2019

Warm-up: W. Alabama Run then, 3 Sets: 10x burpee, 12x Goblet squat. 

Strength: Back Squat: 5×5, increase weight slightly from last week (about 2.5-5%). 

Stamina: 5 Rounds, not for time: 12x Clean Pulls (moderate weight- unbroken), 20x Alt. Foot DB box step up (20/16”), 10x Turkish Get up.

WOD: 6 Rounds For Time:

  • 10x Wall ball (20/14)
  • 8x Calorie Air Bike 
  • 6x Toes to bar
  • 30x Double Unders (40 Singles)

Cool Down: 10:00 EMOM 20 Seconds Max Effort/40 Seconds Rest

 

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