26
Dec
Wednesday December 27th
Strength: Clean and Jerk Warmup. Build up to WOD weight.
WOD: “Victory”
10 RFT of 100m Run, 3 Clean & Jerks.
RX 155/ 105, L2 135/85, L1 95/65
Notes: Warmup clean and jerk but do not overdo the reps. Build to 3 reps at WOD weight.
The WOD will be 10+ min. Compose yourself after run and focus on lifts.
METCON
5×5 Wt Step ups, 5×5 Bulg Squats, 5×5 OH KB Squats(5R/5L).
WOD:
AMRAP 3 – 5 Suitcases, 5 Ring Rows, 50 SU. Rest 1 min
AMRAP 5 – 10 Suitcases, 10 Ring Rows, 50 SU. Rest 2 min
AMRAP 7 – 15 Suitcases, 15 Ring Rows, 50 SU