Thursday December 15

December 15th, 2016
by:

Strength / Skillwork

Front Squat
3-3-3-3-3-1-1-1
Warm-up with BB, then:
40-50-60-70-80% @ 3 reps
90-95-100+% @ 1 rep
If you haven’t been lifting regularly or are newer, then just do 6 sets of 3 reps.

WOD

Tabata :20 on / :10 off, 8x each station, rest 1:00 between stations

  • Lunge Jumps
  • Leg Lifts
  • Spiderman Push-ups
  • Wall Ball

Rx: 20/14# MB
Fit: Regular Lunges, Push-ups, 14/10# MB

Elements WOD

18:00 AMRAP

  • 10 Oil Drills
  • 15 Wall Balls, 16/12#
  • 20 D/U or 100 Singles