Strength:

Strict Press 5-4-3-3-3 (work up to a heavy triple)

 

After set 1: 10 Plank to Push Ups

After set 2: 10 Straight Leg Sit Ups

After set 3: 10 Hollows

After set 4: 10 V-Ups

(nothing after last set)

 

 

WOD: “Mount Kilimanjaro”

(18 min running clock)

 

2 min interval: 

10 Burpees over the bar, then AMRAP:

5 Power Cleans + 3 Shoulder to Overhead

135/95

 

rest 2 mins

 

2 min interval:

9 Burpees over the bar, then AMRAP: 

5 Power Cleans + 3 Shoulder to Overhead

155/105

 

rest 2 mins

 

3 min interval:

8 Burpees over the bar, then AMRAP:

5 Power Cleans + 3 Shoulder to Overhead

175/115

 

rest 3 mins

 

3 min interval:

7 Burpees over the bar, then AMRAP:

5 Power Cleans + 3 Shoulder to Overhead

195/135

 

Score is total combined reps for all intervals.

kil_hero.jpg

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