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