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20 November 2017

20
Nov

20 November 2017

20 November 2017

Warm-up:  Eastside Lap, 2 rounds: 10x Goblet Squat, 10x PVC Overhead Squat, 20x Lunges.

Strength: Back Squat: EMOM for 12 min. Complete: 3x Back Squat at 60%, you can work with a partner and alternate every 30 seconds.  Pull out the racks as well.

WOD: 3 Rounds of 3 Sets with 2:00 Rest between sets.

So perform 9-6-3 X3, Rest 2:00, then Repeat this two more times.

3 X 9-6-3:

  • Hang Power Cleans (115/85)
  • Hand Release Push-ups

Cool Down:  4 Rounds:  10 Hollow Rocks, 10 Plate Sit-ups (tap plate back then sit up and push plate overhead)

 

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