MON18DEC2017

25398990_10106742116910700_3974464974993673335_n

WOD

Strength
Banded Deadlifts:
10 min EMOM x 3 reps @60-70% weight plus bands

Conditioning
AMRAP in 16 min:
40 Double Unders
30 Overhead Squat (95/65)
20 Toes to Bar
10 Power Cleans (95/65)

EXTRA

Low Hang Snatch: 8 sets: every 90 sec, build to heavy double, no misses

BS: 10 min EMOM – 2 BS w/ 2 sec. pause in each at 85% of last weeks 2rm

5 sets:
2 Strict TTB + 4 kipping TTB + 4 Kipping Pullups + 2 Bar MU

After
80 GHD situps – split as desired

Bootcamp

Strength
EMOM X 12:
O: :40 Suit Case Carry (3 sets each arm)
E: 6 Weighted Step Ups

Conditioning
AMRAP in 14 min:
200m Run
20 Wallballs
15 Knee Raises
10 Dumbbell Deadlifts

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s