11-27-17

11-27-17

WARM-UP

EMOM-6mins

1st- Pass Thru + Ovhd Squat

2nd- Plank Shoulder Taps

3rd- Empty Bar Pressing Combo (Strict Press+Push Press+Push Jerk)


STRENGTH

EMOM-every 2mins for 10Mins

-3 Push Jerks

*Heavier than last cycle for 4 reps.

*Beginners continue to focus on Strict Press or Push Press for 5 reps each time.


WOD

“THE GHOST”

6 Rounds For Reps

-1min Max Cal Row

-1min Max Burpees

-1min Max Double Unders (Scale Fat Ropes)

-1min Rest

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*Count up reps for each round individually!

 

 

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