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August 10, 2015

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Jeudi 3 Décembre 2015

 

A] Warm-up

 

 

B] Skills / Strength

15 minutes to work on one option

 

option 1: Rope climb*

 

option 2: Bench press 5 sets of 5 reps

 

Note: * Practice for 15 minutes or alternate 1 rope climb and 30 air squats

 

 

C] Team wod (2):

Amrap 20 minutes:

 

50 calories row

50 deadlifts @ 135/95

40 calories row

40 hang power clean @ 135/95

30 calories row

30 front squats @ 135/95

20 calories row

20 shoulder to overhead @ 135/95

10 calories row

10 thrusters @ 135/95

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