Tuesday, December 13

December 13, 2016

 

Static Core

2 rds :30 on :15 off
Plank
Left Plank
Right Plank
Table Top

 

Deadlift (4 x 5)

*12 mins Time Cap to finish your work.

5 reps @55%
5 reps @60%
THEN
4 sets of 5 @ 70% 1 RM Deadlift

 

Metcon (Time)

For Time
(22 min Time Cap)

-This is one continuous piece with 1 minute of rest between components.

-Each gets its own score for time.

With a running clock…

1) 3 rounds for time of:

20/18 Row/Airdyne for Calories
12 Box Jump Overs (24/20″)

Rest 1:00 between 1&2.

2) 40 Snatches (anyhow)* (95/63)

Rest 1:00 between 2&3.

3 rounds for time of:

20/18 Row/Airdyne for Calories
12 Box Jump Overs (24/20″)

Rx+ Damper@10, Burpee BJ Overs, (115/73)

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