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9 September 2020

25
Aug

9 September 2020

9 September 2020

Warm-up: 3 Rounds: 300m Row, 5x RDL, 5x Hang Power Clean, 5x Front Squat. (Keep weight light through all sets, increase load with each set). 

Strength: Deadlift: Work to heavy set of 3, then 5×3 at 90% of heavy set. (Goal should be 5-15lbs heavier than last week).

Stamina: 4 Rounds, not for time: 50m Farmer carry walking lunge (AHAP maintaining max of 1 rest period per 50m), 20x Slam Ball, 50m Crab Walk (Feet forward). 

WOD: 2 Rounds for time: 

    • 800m Run to W. Alabama
    • 30x Burpee
    • 40x Kettlebell swing (55/35) 
    • 50x Slam Balls (30/20)

Cool Down: Wall Sits:  5 Rounds:  1:00 on/off

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