WOD 04.12.2017

PERFORMANCE

 

STRENGTH

Backsquat

 

3 Rounds:

3 reps @78%

2 reps @83%

1  rep  @88%

Rest 90 seconds

 

CONDITIONING

EMOM16

Min1: 10 Right Arm KB Snatch 45/25 + 5 Burpees

Min2: 10 Left Arm KB Snatch 45/25+ 5 Burpees

Min3: 10 Right Arm Alternated OH Lunges + 5 Burpees (KB)

Min4: 10 Left Arm Alternated OH Lunges  + 5 Burpees (KB)

FITNESS

 

STRENGTH

3 Rounds

10 Weightless Side Step ups @20” (Each Leg)

Rest 30s

10 Goblet Squats 35/25

rest 30s

10 Assault Bike Calories

rest 60s

 

CONDITIONING

EMOM16

Min1: 10 Bumper Clean & Jerks 25/15

Min2: 10 Burpees

Min3: 10 Bumper OH Alternated Lunges 25/15

Min4: 10 V-Ups or Lemon Squeezers

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