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26 July 2018

26
Jul

26 July 2018

26 July 2018

Warm-up: 3 sets: 50x Double Unders, 10x Burpees, 10x Alternating DB Bench Press on Floor, 10x Ring row

Strength: Bench Press: 5-5-3-3-1 Each Set AHAP.

Stamina (don’t post on board): 5 Rounds, not for time:

  • 20x Ring Push up
  • 40x Sledge Strike (20/side)
  • 10x Burpee Toe to Bar.

WOD: 3 Sets for Time:

9-6-3:

  • Clean and Jerk (135/95)
  • GHD Sit-ups (Scale is 2X Ab Mat Sit-ups)
  • Run Block
  • Rest 2:00 Minutes

After the last 2:00 Minute rest, then:

  • 2:00 Max Burpees

You will have two scores – one for time for the 3 sets of 9-6-3 and run, then a number for burpees

Cool Down: 3 sets:  20 Hollow Rocks, Rest as Necessary

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