WOD for Friday, Dec 06, 2019

Strength 06-12-2019

Chin-up + Negative: 5 x 4 (5s). Rest 2:00
– 5 Second LOWERING every rep
– Option: Add weight, bodyweight or partner Assisted Pull-ups + solo negative if possible

Conditioning 06-12-2019

5 Rounds for Time:
10 Push Press @52.5/35kg
10 USA Swing @ 24/16kg
10 Box Jump w. step down @61/51cm

  • Rx+: 20 reps per movement
  • 12:00 Time Cap

Extra Credit 06-12-2019

Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats – 90s each

Open Gym

Make a note of your achievements in 'Open Gym'

Tuntematon Sotilas

Unknown Soldier
6 rounds for time of:
– 10 Front squat, 50% 1RM Front squat
– 10 Hang power clean, 50% Front squat
– 10 Bar over burpees
– 500m row

TC 45min

Vastaa