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 (complex later)
5mins max to find starting weight
C. E1.5M FOR 12MINS
x2 power cleans (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