Wods

Jan 7

By January 6, 2019 No Comments

Fitness & Performance
Warm Up:
3 min row
2x
10m monster walk
12 tempo air squats
10 barbell good mornings

Fitness & Performance Strength:
5 Sets: 1 Front Squat + 2 Back Squats @ 95% of Front Squat

Fitness & Performance Gymnastics:
6 EMOM: 5 Ring Push Ups @ 32X1 Tempo, wtd if possible

Fitness Metcon:
30/25 Cal Bike
30 KBS 1.5/1
-1 min rest
20 Cal Bike
20 KBS 1.5/1
-1 min rest
10 Cal Bike
10 KBS 1.5/1

Performance Metcon:
30/25 Cal Bike
30 Power Cleans 135/95
-3 min rest
20 Cal Bike
20 Power Cleans 135/95
-2 min rest
10 Cal Bike
10 Power Cleans 135/95

Jeremy

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