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23 September 2019

23
Sep

23 September 2019

23 September 2019

Warm-up: , 3 Sets: Run Block, 10x light KB Clean and jerk, 6x Knees to elbow, 10x Push up.

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

Stamina: 5 Rounds, not for time: 50m Bottoms up KB carry, 20x Plyo push up, 2x Rope climb.

For time: Run to W. Alabama

Rest 5:00

WOD:

3 Sets: in 5:00 complete:

  • 250/200m Row
  • 15x Clean and Jerk RX: (145/100)
  • Max burpees over the bar

*Rest 3:00 between sets: 

Cool Down: 5 sets: 20x Sledge strike right into 6x Strict Toes to bar. Rest Between Sets

 

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