WED20DEC2017

WOD

Strength
Clean & Jerk: 12 min to build to heavy double

Conditioning
5 rounds for AMRAP,
2 min on/2 min off:
21 Wallballs (20/14)
15 Pullups
9 Burpee Box Overs

*pickup each round where you left off. Partner up to share equipment if needed.

Extra

FS: 11 min. EMOM – 2 non-paused FS at 85% of last weeks 2 rep

For 4 min, Every 20 sec:
1 strict MU (scale with band under hips)

8 sets:
2 H/A MU kips + 2-4 MU + 2 dips

After
Tabata – 2x through
0:00-Hollow hold
0:30-Hollow flutter/scissor kick
1:00-Hollow rock
1:30-Hollow tucks

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s