Back to All Events

Monday 12/18/2017

Emily

Warmup:

1000 m row

Mobility:

CS/Dynamic stretch

B Warmup:

10 goblet squats

10 kb swings

10 lunges (unweighted)

150 m row sprint

Workout Warmup:

Back Squat, we will redo squat routine performed on 11/6

Warm up back squat to body weight, then:

On the 3 min for 5 sets, (body weight) if you did this on 11/6, use same weight.

Max set, no rest in standing position!!!

Record total reps with wod score.

Workout:

7 min AMRAP

3 hang power cleans 115/75, RX+ 135/95, RX++ 155/105

3 Hand release push-ups

6 hang power cleans

6 Hand release push-ups

9 HRPU's

9 HPC's

etc.

Lift:

Push Press:

Warm up to 70% then:

7X3 adding weight as you can

Skill:

HSPU, 15 strict-15 extended-30 kipping.