Wods

Nov 30

By November 29, 2018 No Comments

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

Then:
Back Squat 3 x 8 @ 70%

Fitness:
Sumo Deadlift 5 x 3 @ 30X1 tempo, climbing

Perfromance:
6 x Clean Pull + Clean + Hang Clean (knee) + Split Jerk, climbing

Fitness Metcon:
500m row
40 K2C
400m row
30 K2C
300m row
20 K2C
200m row
10 K2C
100m row

Perfromance Metcon:
500m row
40 T2B
400m row
30 T2B
300m row
20 T2B
200m row
10 T2B
100m row

Jeremy

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