Wods

Dec 31

By December 30, 2018 No Comments

Fitness & Performance Warm Up:
3:00 Bike or Row

2x
10 Reverse lunges w/ OH reach back (5/leg)
10 Toe Touch to Squat
10 Knee & Ankle rotations/direction

Empty barbell
5 RDLs
5 Squats
5 Good Mornings
5 Reverse Lunges/leg

Fitness & Performance Strength:
5 Sets: 2 Front Squats + 4 Back Squats @ 91%

Fitness Strength:
10 EMOM:
3 OHS, all at same weight

Performance Strength:
10 EMOM:
3 position snatch (full, knee, hip), all at same weight

Fitness & Performance Metcon:
3x
SA DB Push Press
WB 20/14
SA DB Clean
WB 20/14
SA DB Snatch
*50/35#, :60 @ each station

Jeremy

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