WOD

19.11.18

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 2’ x 5-7 sets perform @ climbing reps & load

Strict Chest to Bar Pull Ups – 2-6 reps

One-Arm-DB Strict Press – 4-5/ arm

WOD

16’ AMRAP of:

8+8 One-Arm-DB Hang Power Clean & Shoulder to Over Head @45/25lbs

10 Burpees Box Jump @24”/20”

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 2’ x 5-7 sets perform @ climbing reps & load

Strict  Pull Ups – 2-6 reps

One-Arm-DB Strict Press – 4-5/ arm

WOD

16’ AMRAP of:

8+8 One-Arm-DB Hang Power Clean & Shoulder to Over Head @30/20lbs

10 Burpees Box Jump @24”/20”

WARM UP

General & Specific

GYMNASTICS & STRENGTH

Every 2’ x 5-7 sets perform @ climbing reps & load

Ring Rows- 8-10 reps tempo 2020

One-Arm-DB Strict Press – 4-5/ arm

WOD

16’ AMRAP of:

8+8 One-Arm-DB Hang Power Clean & Shoulder to Over Head

10 Burpees Box Step Ups

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