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16 July 2018

16
Jul

16 July 2018

16 July 2018

Warm-up:  800m Run to W. Alabama, 3 Sets: 25m Walking lunge, 15x Air Squats, 10x Burpees (Estimated 12 Minutes)

Strength: Back Squat: 5-5-5-3-3 Each Set AHAP. (Estimated 17 Minutes)

Stamina (don’t post on board): 4 Rounds not for time: 20x Single arm KB Overhead Squat (10/ Side AHAP), 50m Sled Push (Sprint- Heavy), 25x GHD Sit up.

WOD: For time:

  • 50x Wall Ball (30/20)
  • 1:00 Rest
  • 50x Kettlebell Swing (70/53)
  • 1:00 Rest
  • 50x Cal Row
  • 1:00 Rest
  • 50x Thruster (45) – Please don’t drop empty bars!

Cool Down: 4 Sets:

  • 10 GHD Sit-ups, 10 Back Extensions

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