WED13DEC2017

WOD

Strength
1 Push Press + 1 Power Jerk + 1 Split Jerk: Start at 50% of Push Press and Build to heavy set

Conditioning
AMRAP in 14 Minutes:
16 Alt DB Snatch (50/35 | R+60/45)
10 Box Jumps (24/20 step down)
1 Min Rest

Extra

Pause FS: EMOM for 10 min, building to heavy single w/ 3 sec pause

Accumulate 12 sets of:
hollow/arch kip + kip pullup + 5 sec. w/ chin over bar

EMOM for 10 min: (for kip consistency) 2 CTB + 2 TTB + 2 Bar MU

After
2 rounds:
30 GHD situps
100m farmers carry AHAP

Bootcamp

Strength
8 min Tabata:
Flutter Kicks
Mountain Climbers

Conditioning
AMRAP in 14 Minutes:
12 Alt DB Snatch
10 Step Ups
100m Run
1 Min Rest

 

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