Nov 27, 2018

 

a) WARM UP:

2 Rounds

  • 200 Meter Row
  • 10 Inch worms
  • 10 Banded good Mornings
  • 10 Strict Press with Barbell
  • 30s Bench Thoracic Spine opener

 

b) STRENGTH:

3 Rounds:

  • 10 Barbell Rollouts
  • 30 sec Side Plank each Side
  • 10 Side bends per side (HEAVY)

Rest as necessary

 

c) WOD PREP:

once with Empty Barbell then an additional 2 times increasing weight

  • 5 Deadlifts
  • 3 Hang Cleans
  • 1 Push Jerk

WOD: TJ’s Member of the Month Wod

DT – 5 Rounds For Time

  • 12 DeadLifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

Perf: choose weight under 155/105

Rx: Heavy DT (205/145)

Rx+: Double DT (155/105)

 

d) Extra:

Ski Erg

  • 10 Calories every 2 Minutes for 6 Rounds – As Fast As Possible
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