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Wednesday, December 27th 2017

26
Dec

Wednesday, December 27th 2017

 

Warm up:

5min row or 2k bike

Then
2RNFT
6 KB windmills 2x3r
10 supermans with 3sec hold
10 DB split squats 2x5r

Strength:

Back Squat

1a) try to use 5-10lb more than last week 88% x 2, Rest 2 min then 73% for 6
1b) Rest 3min
2a) Add 5-10lb if possible and Repeat 88% x 2, Rest 2 min then 73% for 6+

Metcon:

21 15 9 6 9 15 21
Wallballs
Burpees


Adaptive Athlete (seated):
Warm up :

Banded stretches
Bar roll out (tricep, forearm)

Strength:

Press
3RM

Metcon:
21 15 9 6 9 15 21
Wallballs
Double handed rope slams