Wednesday 12/09/18

Wednesday 12/09/18

A. WARM-UP x3

-x10+x10 arm circles

-x10+x10 leg swings

-x10+x10 hamstring floss

-x10(L)+x10(R) plank up + down

-x10 tuck jumps

 

B. BARBELL WARM-UP

-x1 shrug from each position

-x1 high pull from each position

-x1 power clean from each position

-x3 front squats

(rest 30sec)

-x2 power cleans Β (complex later)

 

5mins max to find starting weight

 

C. E1.5M FOR 12MINS

x2 power cleans Β (BOTC)

 

D. WOD – FOR TIME

40 squat cleans (RX: 60kg/40kg, Sc: 40kg/25kg, Beg: 25kg/17kg)

30 KB swings (RX: 24kg/16kg, Sc: 16kg/12kg)

20 box jumps

10 pull ups

 

 

6:10 CLASS

A. WARM-UP

same (but instead of hamstring floss = squats & instead of tuck jumps = scissor swings)

B. E2M FOR 16MINS

-12cal ski-erg

-x6-8 rope climbs (floor)

C. WOD – FOR TIME

40 DB front squats

30 KB swings

40 box step ups

30 TRX rows

 

 

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