WOD for Tuesday, Dec 17, 2019

Strength 17-12-2019

1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.
1b) 1-Arm KB Row w. rotation: 3 x 8-10 ea. No rest.
1c) Alternating DB Curls: 3 x 10 ea. Rest 60s.

  • This a triset – you go from 1a to 1b to 1c then rest 60s.
  • All sets should be challenging

Conditioning 17-12-2019

5 Rounds for total time:
21 Anchored Sit-ups
15 USA Swing @24/16kg
9 Burpees
Rest 60s

  • 20:00 Time Cap

Extra Credit 17-12-2019

AMRAP 5:00
"Traps & Triceps"
8 Heavy DB shrugs
16 banded pushdowns

Open Gym

Make a note of your achievements in 'Open Gym'

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