• 04DEC

    Wednesday, December 5th

    Strength:

    Back squat
    Every ‪2:30‬ mins
    Set 1 – 5 @ 60%
    Set 2 – 3 @ 70%
    Set 3 – 2 @ 80%
    Set 4 – 2 @ 90%
    Set 5 – 1 @ 95%
    Set 6 – 1 @ 100-102%

    WOD:

    5 min AMRAP
    5 hang squat cleans 115/75
    5 burpee over bar

    - 2 min rest -

    5 min AMRAP
    6 Alt OH BS lunges R arm (3 each leg)
    6 Alt OH BS lunges L arm
    15 ab mat sit ups

    *lunges with 50/35 DB

    Midline:

    Tabata Weighted plank