Call Us: (713) 304-0009

10 December 2019

10
Dec

10 December 2019

 

10 December 2019

Warm-up:  W. Alabama Run then, 3 Sets: BB complex: 3x Hang Power Clean, 3x Push Press, 3x Push Jerk, 3x Split jerk, 3x Thruster. (Warm up weight- add weight as needed but keep light).

Strength: EMOM: 10:00 – 3x Split Jerk (65%)

Stamina: 4 sets: 20x Banded Push up, 10x Chest to bar chin up, 25m Hand over hand sled Pull. 

WOD: For time:

16-14-12-10:

  • KB Alternating Clean and Press (53/35) – Must Use KB for RXd
  • Pull ups
  • Box jump (24/20) (Step Ups are ALWAYS ok!)
  • 50 DUs (100 Singles) after round

Cool Down: 5 Sets: Planks 1:00 on/off

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

Leave a Reply