10 August 2017

10 August 2017

Warm-up: 400m Run to JITB, 3 rounds: 10x Push-up, 10x V- Up, 10x 4-Count Mountain Climbers

Strength: Close Grip Bench Press: 5-3-3-1 Each set to be done as heavy as possible.

Stamina (Don’t Post on Board, Just for Reference): 5 Rounds, not for time: 20x Decline Push up (feet on 12-18” Box), 20x Supine Barbell Row, 40x Sledge Strike- 20/20.

WOD: 12 min. AMRAP:

  • 6x Overhead Squats (95/65)
  • 6x Burpee Over the Bar
  • 12x Lateral Jumps Over the Bar
  • Rest 0:30

Cool Down:  4 Rounds:  10 Slow Lunges, 2 Inchworms

Durability (Don’t Post on Board, Just for Reference): : Tabata: Leg Levers, Mountain Climbers, Back Extensions.

 

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