NOVEMBER 8 WEDNESDAY

WARM UP 2X or 10 min
1:00 Min Row
10 SHPT
5/5 each arm banded Press
5 Bar Taps + 5 knee to armpits
30 sec each leg Couch Stretch
30 Sec DB shoulder stretch
30 sec calf stretch each leg

 

STRENGTH
Complex From the rack
2 PUSH PRESS + 2 PUSH JERK
5 X 1 @ 65% Of C & J
Build over 5 set as long as performed with good form.

WOD WITH A RUNNING CLOCK FOR TIME

15-12-9 Reps Of T2B
50 Double Unders (After each set)
*Rest exactly 2 minutes
-THEN-
12-9-6 Reps Of C2B
20 Box Jump 24”/20” (after each set)
*Rest 2 Minutes
-THEN-
9-6-3 Reps Of MU
10 HSPU (after each set)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s