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24 July 2018

24
Jul

24 July 2018

24 July 2018

Warm-up: 3 Sets: 30 Double Unders (60 Singles), 10x Mountain Climbers, 10x Double Tap Sumo Squats with a Dumbbell (https://www.youtube.com/watch?v=9kiXid7pm6I) So tap twice at the bottom of the squat, 10 Alternating DB Snatches

Strength: Sumo Deadlift: 5-5-3-3-1 Each Set AHAP.

Stamina: 4 Sets: 10x Front Squat (50% 1RM), 100m Farmer Carry (55/35), 10x Burpee – Broad Jump.

WOD: 20:00 AMRAP:

  • 12x Wall Ball
  • 9x DB Ground to Overhead (50/35 per hand)
  • 6x Burpee
  • Run Block (fast!!!)
  • Rest 1:00

Cool Down: 5 sets: 1:00 on/off Planks

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