Wods

DEC 26

By December 25, 2018 No Comments

Fitness & Performance:
Warm Up:

3:00 Bike or Row

2x
10 Reverse lunges w/ OH reach back (5/leg)
10 Toe Touch to Squat
10 Knee & Ankle rotations/direction

Empty barbell
5 RDLs
5 Squats
5 Good Mornings
5 Reverse Lunges/leg

5 Sets: 3 Front Squats + 6 Back Squats @ 90% of FS, rest as required
Then:
3 x 5 Bulgarian Front Rack KB Split Squat (each)

Fitness Metcon:
2x
800m Run
30 Thrusters 75/45
20 HRPU
10 Jumping Pull Ups + 10 Box Dips

Performance Metcon:
2x
800m Run
30 Thrusters 95/65
20 HSPU
10 BMU

Jeremy

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