Strength 18-12-2017
Zercher Box Squat: 2RM.
– Rest 2:00 between heavier sets
– Use a box around parallel
– Build to a 2RM in 6-8 sets.
– Beginner: Heavy-ish set of 2.
Tunnel Vision
4 Rounds for time:
21 Wallballs (20/14lbs)
15 Lateral Burpees over the Bar
9 Overhead Squats (60/42.5kg)
- 20:00 Cap
- Beginner Metcon Option:
4 RFT:
15 Wallballs (14/10lbs)
10 Burpees
5 Russian Swings (Moderate weight).
Rest 60s
Extra Credit 18-12-2017
1) Reverse Hyper: 4 x 20. Rest 90s.
or
Back Extensions on a GHD: 4 x 10 (1 count squeeze at top). Rest 60s.
2) Side Plank: 3 x 10-20s each. Rest 30s.
Open Gym
Make a note of your achievements in 'Open Gym'