Tuesday, April 9, 2019

Warm-up:
  • 400 m. Farmer Carry 35/25
 
WOD – 1 rd
  • 15 DU
  • 12 SB Sit-up
  • 9 DL 185/123

 

MetCon:
RX
3 rds. for time
 
  • 15 Power Clean 155/103
  • 20 Slam Ball 30/20
  • 15 Box Jump 20/16
  • 20 DU
  • 15 OHSB Lunge
  • 20 K2E
  • 175 m. Run

Fitness/Recovery
2 rds. for time
 
  • 15 SB Clean 30/20
  • 20 Slam Ball
  • 15 Step-up 20/16
  • 20 SU
  • 15 SB Squat
  • 20 Sit-up
  • 175 m. Run

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Reg Bench 45% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.