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Strict Press
4x3 @ 80% *SA Farmer's Carry between sets* WOD 10-5-10-5 Deadlift (135/95) OH Squat (135/95) -2min rest- 10-5-10-5 Box Jump (24/20) Pull Up -2min rest- 10-5-10-5 DL OH Squat
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5x2 Back Squat @ 80%
:30 side plank between sets WOD 12min AMRAP 30 mtn climbers / 30 sit ups 20 front rack lunge (75/55) 10 push ups 100ft shuttle run Curtus P x 5
(power clean + lunge + lunge + push jerk) WOD 21-15-9 Deadlift (185/135...205/155...225/185) V-Up x5 sets
5 TNG clean and jerks (135/95) WOD 2 rounds 10 kb snatch each arm (24/16) 10 burpees 10 c2b 10 goblet squats *rest 2min* 1 round 10 kb snatch each arm (24/16) 10 burpees 10 c2b 10 goblet squats 3x3 Bench Press @ 85%
WOD *TABATA* wall ball (20/14) dynamic rest = hollow hold OH plate sit up (45/25) dynamic rest = skiier jump 5min AMRAP
*buy-in: 25 box jumps (24/20)* 10 DB Farmer's Lunge (50/35) 10 T2B -3min rest- 5min AMRAP *buy-in: 25 T2B* 10 Box Jumps 10 Lunges -3min rest- 5min AMRAP *buy-in: 30 lunges* 10 T2B 10 Box Jumps Split Jerk
4x2 reps @ 85-90% WOD 7min AMRAP 5 cleans (70% of BW) 10 ring dips 15 pull ups |
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December 2019
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