Wednesday 12/20 WOD


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PERFORMANCE:
A. Back Squat @ 40X1, 7-5-3: rest 2-3 min ( ALL challenging sets)
B. 1 Push Jerk + 1 Split Jerk - Build to a tough set in 10 Min
C. EMOM x 10 mins:
Odd:  6-8 Kipping Ring/Bar Dips @ 20X1 Tempo
even: 10 Butterly/Kip Pull-ups
+

10 Min @ 85-90% Same pace per set:
10 HR PushUps
50'' DB FR Walk Lunges @ 40-45/30-35#
10 DB Power Cleans 
50'' DB FR Walk Lunges 
+
AbsOfSteel - Day 17

100 Ball Slams For Time @20/10#

 

FITNESS:
A. Power Clean + 1 Push Jerk + 1 Split Jerk - Build to a tough set in 10 Min

B. Back Squat @ 40X1, 7-5-3: rest 2-3 min ( ALL challenging sets)
C. EMOM x 10 mins:
Odd:  5 SOLID DEEP Bar Dips @ 20X1 Tempo
even: 5 Kip Pull-ups
+

10 Min @ 85-90% Same pace per set:
10 HR PushUps
50'' DB FR Walking Lunges @ 35 /20-25#
10 DB Power Cleans 
50'' DB FR Walking Lunges 


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