WOD for Monday, Dec 04, 2017

Strength 04-12-2017

Multiple Pause Front Squat: 1RM. Rest 2:00
– Pause below parallel for 1 count
– Pause above parallel for 1 count
– Beginner: Front Squat: 5 x 5, adding weight if form permits or Goblet Box Squat: 4 x 6-8. Rest 90s.

Chief

“Chief”

3 min AMRAP

3 Power Cleans, 135 pounds/95 pounds

6 Push ups

9 Air Squats

Rest 1:00. Repeat for a total of 5 cycles.

Extra Credit 04-12-2017

4 Rounds of:
25m Single Arm Farmer Carry (each)
20 Banded Pull-throughs

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa