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12 September 2019

12
Sep

12 September 2019

 

12 September 2019

Warm-up:   Run to W. Alabama and Back then, 3 sets: 5x Burpee over the bar, 10x RDL with empty bar (please don’t drop them!), and 10x Good mornings

Strength: Deadlift: 5×5 75% of 1 RM

Stamina: 4 Rounds, not for time: 200m Sled push (heavy – should not break more than once), 20x Slam Ball, 12x Burpee- Pull up. 

WOD: 16:00 Ascending ladder:

  • 1x Kettle Bell Swing (53/35)
  • 1x Box Jump (24/20)
  • 1x KB Burpee (53/35) (lay KB down and perform Burpee to the side then jump over KB)

1-2-3-4-5-6-7-8. etc. 

Cool Down: 6x Wall Sits:  1:00 on/off

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