Call Us: (713) 304-0009

7 January 2019

7
Jan

7 January 2019

Warm-up: 21-15-9: Calorie row, Wall ball Push Press, 2X Mountain Climbers (Keep rowers out for WOD)

Strength: 14-10-10-6 Single arm DB Strict Press increase weight slightly on last 2 Sets if possible. (complete half the reps on one arm then half the reps on the other arm). In between sets, perform 2X V-ups or GHD Sit-ups

Stamina: 4 Rounds, not for time: 20x weighted dip, 3x Rope climb, 50m Double arm KB Frontrack carry. 

WOD: 20:00 AMRAP:

  • 15/10 Calorie row 
  • 5x Clean and Jerk (135/95)
  • 10x Push up
  • 20x Air Squats
  • Run to the End of the Parking Lot and Back

Cool Down: 4x 40 Seconds Max Effort Assault Bike, Rest 0:20

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply