Wednesday 12/13 WOD


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PERFORMANCE:
A. Back Squat @ 40X1: 8-6-4 (All challenging sets); rest 2-3 Min
B . Build to a tough set in 8 Min: 1 Push Press + 1 Push Jerk + 1 Split Jerk
C1 Kip Ring Dips@ 40X1; 5-8 Tough reps x 3 rest 60 sec
C2. Standing 2 Arm DB Rows @ 40X1; 8-10 x 3; rest 60 sec
+
''ElectricBlanket''
5 Min AMRAP:
5 Hang Squat Cleans @ 135/95#
10 Burpees
+
AbsOfSteel Day 10
10 Min Static Work:
40 sec Front Plank 
40 sec KB Suitcase Hold L arm @ 70/53#
40 sec KB Suitcase hold R Arm x 4 rounds

FITNESS:
A1. DBBP @ 40X1; 8-10 Tough reps x 3 rest 60 sec
A2. Standing 2 Arm DB Rows @ 40X1; 8-10 x 3; rest 60 sec
B.Skill Sets : 1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk; x 6 : rest 45-60 sec
C. Back Squat @ 40X1: 8-6-4 (All challenging sets); rest 2-3 Min
+
''ElectricBlanket''
5 Min AMRAP:
5 Hang Squat Cleans @ 115/75#
10 Burpees
+
AbsOfSteel Day 10
10 Min Static Work:
40 sec Front Plank 
40 sec KB Suitcase Hold L arm @ 70/53#
40 sec KB Suitcase hold R Arm x 4 rounds


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