Dec 17, 2018

Posted on by glennstake

 

a) WARM UP:

  • 2 Minutes on the rower
  • 20 Banded good mornings
  • 20 Banded pullaparts
  • 10 Empty Bar deadlifts
  • 10 Strict Press
b) STRENGTH 1:

  • 15 minutes to Establish 1 RM Strict press

 

c) STRENGTH 2:

  • 20 minutes to Establish 1 RM Deadlift
c) Specific Warm Up and WOD Prep

  • 5 Beat Swings- 5 Toes To Bar
  • 5 Ground to overhead at working weight
  • 5 Shuttle Sprint

WOD:

8 Minute AMRAP

  • 10 Toes To Bar
  • 10 Ground to Overhead 75/55
  • 10 Shuttle Sprints (15m)
d) Extra:

5 Sets

  • 12 alternating hammer curls (6 per arm heavy)
  • 8 wide grip barbell curls
Posted in WOD