WOD for Monday, Dec 18, 2017

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'

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