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17 September 2019

17
Sep

17 September 2019

 

17 September 2019

Warm-up: W. Alabama Run, 3 rounds:  Gym Bear Crawl, 6x Burpee, 6 V-ups. 

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

Stamina: 4 Rounds, not for time: 20x KB Clean and Jerk, 15x Strict Pull up, 20x V-Up.

WOD: 5 Sets: In 3:00 complete:

  • 10x Power Clean (155/105)
  • 6x Burpee over the bar 
  • Max Calorie Row (Alternate with Max Double Unders)

*Rest 2:00 between sets

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

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