8 September 2020
Warm-up: 3 Rounds: Block Run, 15x Jumping Goblet Squat, Length of Gym Walking lunge.
Strength: Back Squat: Work to heavy set of 3, then 5×3 at 90% of heavy set. (Goal should be 5-15lbs heavier than last week).
Stamina: 5 Rounds, not for time: 20x alt. side goblet curtsy squat (45/25), 50m Bear hug plate carry (AHAP – unbroken), 20x Alt. leg weighted V-up (15/10 DB in hands).
WOD: For Time: 22-18-14-10-6:
- Calorie Row / Ski / Bike
- Box Jump (24/20)
- Alternating Single arm DB snatch (50/35)
Cool Down: 12:00 Row – 1:40 Hard Pace, 1:20 Recovery pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.