Friday 12/10/18

Friday 12/10/18

A. WARM-UP x3

-x20 scissor swings

-x20 shoulder openers

-x10 downward dog to cobra

-x10 yoga plex

-x10 squat jumps

 

 

B. E1.5M FOR 9MINS – PUSH PRESS

x5 @70%

x4 @80%

x3 @85%

x2 @95%

x1 95+%

 

BARBELL WARM-UP

x3 DLs

x1 shrug from each position (high-hang, hang, floor)

x1 high pull from each position

x1 squat clean from each position

 

C. WOD – 6 ROUNDS FOR TIME

8 squat cleans (RX: 60kg/45kg , Sc: 45kg/30kg , Beg: 25kg,17kg)

16 T2B

32 KB swings

 

(TIME CAP: 20MINS)

 

6:10 CLASS

A. WARM-UP (same)

B. EMOM FOR 12MINS

min1: x10+x10 DB push press

min2: x60m farmer’s carry

C. WOD – 6 ROUNDS FOR TIME

8 DB front squats

16 knee raises (or tuck ups)

32 KB swings

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