Wednesday 19th December 2018

 

 

 

 

Strength: Hang Squat Clean for load:
#1: 5 reps @ 45%
#2: 4 reps @ 50%
#3: 3 reps @ 55%
#4: 3 reps @ 65%
#5: 2 reps @ 70%

 

MetCon:

7 Rounds

21 Double Unders
14 Wall Balls 20/14
7 T2B

 

ENDURANCE WOD

5 Rounds, On the 5:00:
15/12 Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints (10 Meters)- 32 ft

(back and forth between 2 cones – each length counts as 1 rep)

Tuesday 18th December 2018

 

Strength: Bench Press/Bent Over Row

Superset:
Bench Press
10, 8, 6, 4, 2, 1
Bentover Row
6 sets x 8 reps

 

MetCon:

3 Rounds

250 m Run
21 KBS 55/35
14 KB OH Lunges 55/35
12 KB Deadlift (single arm) -each side . 55/35