WOD

16.12.19

STRENGTH

12’ EMOM of:

Minute 1 – Deadlift – 3 reps @climbing

Minute 2 – Alternating Arm DB Z Press – 12-16 reps total reps

Minute 3 – Plank Weighted  – 30-45”

WOD

3 rounds of:

21 Deadlift @135/85lbs

15 Power Clean @135/85lbs

9 Push Press or Jerk @135/85lbs

STRENGTH

12’ EMOM of:

Minute 1 – Deadlift – 3 reps @climbing

Minute 2 – Alternating Arm DB Z Press – 12-16 reps total reps

Minute 3 – Plank Weighted  – 30-45”

WOD

3 rounds of:

21 Deadlift @115/75lbs

15 Power Clean @115/75lbs

9 Push Press or Jerk @115/75lbs

STRENGTH

12’ EMOM of:

Minute 1 – Deadlift – 3 reps @climbing

Minute 2 – Alternating Arm DB Z Press – 12-16 reps total reps

Minute 3 – Plank  – 30-45”

WOD

3 rounds with DBs of:

21 Deadlift 

15 Power Clean 

9 Push Press 

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