Dec 31, 2018

 

a) WARM UP:

2 Rounds

  • 10 barbell elbow rotations
  • 10 Strict Press
  • 10 Eye level Jerk Drops
  • 10 front rack Sotts Press
b) STRENGTH:

Every 90 seconds for 10 rounds from the rack

  • 2 Split Jerk + 1 Push Jerk
c) Specific Warm up:  

  • Rowing – Row 5-10 Calories
  • Kettlebell Swings – 10 Kettlebell Swings (overhead)
  • Pullups – 5 beat swings – 5 Pullups

WOD:

Every 4 minutes for 5 rounds

  • 500/400 Meter Row (perf: 300m)
  • 21 Kettlebell Swings (perf: 15 kbs)
  • 12 Pullups (perf: 9 pull ups, Rx+: 12 C2B)

*** SCALE ACCORDINGLY- REDUCE ROWING METERS FIRST***

 

d) Extra:

  • 3×8 Arnold Press (moderate weight)
  • 3×12 Single arm lateral raise
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