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13 September 2019

13
Sep

13 September 2019

 

13 September 2019

Warm-up:  Eastside Lap, One Step Squats across gym, Inchworm across gym, 3 Sets:  3 Front Squats, 3 Hang Squat Cleans, 3 Shoulder to Overhead

Strength: Barbell Complex (increase weight each set) 

Deadlift, Hang Power Clean, Hang Squat Clean, Front Squat, Shoulder to Overhead (Pause between movements)

Stamina: 4 Rounds, not for time: Uneven Farmer’s Carry to the End of the parking lot and back, increase weight each round. 

WOD: 7 Minute AMRAP

7 SDHP (95/65)

7 Front Squats

7 Shoulder to Overhead

Rest 3:00 

7 Minute AMRAP

7 Deadlifts

7 Back Squats

7 Burpees over the Bar

 

Cool Down: 6x 10 Russia Twists with a 10/15# Plate, Rest between sets. 

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