Wednesday December 6th, 2017
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Category: WOD

Wednesday December 6th, 2017

Warm up-

1.) 1 Min Banded Front Rack Stretch

1 Min KB Calf Stretch

2.) 2 Rounds

1 Min Row, Bike, Jump Rope

:15 Second HS Hold

15 Russian Swings

Round 1: 10 Kip Swing Round 2: 3 Kip swings + 2 Pull ups + 3 Kip Swings

Round 1: 10 Goblet Squats Round 2: 10 Front Squats

Skill-

EMOM for 8 Mins (8 Sets)

Clean and Jerk x 1 Rep

Sets 1-3 @ 60% of Last Wks 1RM

Sets 4-6 @ 65%

Sets 7-8 @ 70%

WOD-

For Time: 15 Min Cap

30 C2B Pull ups

15 Front Squats 165/115

20 C2B Pull ups

10 Front Squats 195/135

10 C2B Pull ups

5 Front Squats 225/155

Post WOD-

1.)

Every 3 Mins for 5 Sets:

12 Weighted Dips

15 Racked Skull crushers

:15 Ring Support Hold

*Finish with 100 Banded Tricep Push Downs

2.) 3 Rounds NFT

20 Russian GHD Twist 15/10

10 Double DB Sit ups 20/10

10 Weighted Hip Ext.

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