12/05/2019
Push Press (5 x 5; from rack, all heavy)
Superset with High Hang Clean
High-Hang Clean (5 x 5; medium to heavy)
Power Clean; superset with Push Press
Metcon
5 Rounds, for Quality
6-8 DB Strict Press
8-10 DB Upright Row
– use solid medium weights for both movements
6-8 DB Strict Press
8-10 DB Upright Row
– use solid medium weights for both movements
Metcon (AMRAP – Reps)
Partner WOD:
16 min AMRAP; share the load
40 Pull Ups
40 Toes to Bar
40 HSPU
40 Ring Dips
16 min AMRAP; share the load
40 Pull Ups
40 Toes to Bar
40 HSPU
40 Ring Dips
Metcon
Optional Core:
5 Rounds x
15 KB Pike Crunch
30 Bicycle Crunch
12/12 KB Side Bends
5 Rounds x
15 KB Pike Crunch
30 Bicycle Crunch
12/12 KB Side Bends
Metcon
Optional Strength
DB Bicep Curl // Lateral Delt Raise
5 x 6-8 reps // 4 x 8-15 per side
DB Bicep Curl // Lateral Delt Raise
5 x 6-8 reps // 4 x 8-15 per side
DB Hammer Curl // Front Delt Raise
4 x 8-12 reps // 4 x 8-15 per side
Spider Curl // Rear Delt Flye
4 x 8-12 // 4 x 8-12
