MON23OCT2017

WOD

Strength
Clean: 12 minutes to find heavy TNG double or work on technique

Conditioning
For total reps, three rounds of 1 minute stations:
Wallballs (20/14)
Sumo Deadlift high-pull (75/55)
Box Jumps (20)
Push-Press (75/55)
Row for Cal
1-minute rest

EXTRA

OHS: 11 min. to find 2 rep max
*first rep = 3 sec. pause

12 min. EMOM – all on bar
min. 1 – 8 kips only + 2 L-sit pullups
min. 2 – 8 butterfly pullup + 1 bar MU
min. 3 – 5 sec. hollow hold + 5 sec. arch x 3 (30 sec. total)

After
4 min. tabtata – med. ball situp + russian twist e/side
*Medball touches behind head in situp then twist to L and R = 1 rep

Bootcamp

Strength
EMOM X 10:
O: 6 Back Squat
E: 8 Hand Release Push ups

Conditioning
Four rounds for time:
10 Wallballs
10 Push-Press
5 Box Jumps or Step ups
10/7 Cal Row
1-minute rest

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