12-28-17

12-28-17

WARM-UP

6Mins

-30sec Kneeling Wall Ball Presses

-30secs Kneeling Wall Ball Ovhd Hold

-30sec Russian Wall Ball Twists

-30sec Hollow Hold


STRENGTH

3 Sets Each (25Min Cap)

1) Pressing DB Complex- 10 reps on each

(L-Sit Press->Lying Close Arm Press->Skullcrushers)

2) Pulling Complex- 10 reps on each

(Horizontal Ring Row->Face Pulls->Ring Bicep Curls)

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*Rest 60-90sec between each complex

*All complexes should be unbroken for all 30 reps….if you need to rest then pause in position or hang from the ring but try not to stop completely.

*Skullcrushers will have to be done with a lighter weight than the other movements….they are a much lighter exercise! Be careful!

*You can add a weight vest to the pulling complex for more difficulty too but keep reps unbroken


WOD

For Time:

1-2-3-4-5

-Clean and Jerk (175/115) (+205/135)

6-7-8-9-10

-Toes To Bar

*Scale to Knees to Elbow or Leg Lifts…Reps will be 11-12-13-14-15


EXTRA WORK

8MIN Rotation

-10 V-Sit Ups

-20 Alternating Starfish Toe Touches

 

 

 

 

 

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