Friday 11/30/18- Workout
Complete: 20-18-16-14-12-10
–
Run 400Y
BB Push Press (50% or 95/55)
Push-up (floor to lockout)
Dragon Fly
Ceiling Touch
Thursday 11/29/18- Workout
Conventional Deadlift- 4X4@65% or RPE5
*16 min cap.
–
Start on either circuit below:
C1: 4 Sets. Rest 30-60 sec after set.
10X- TRX Y’s
Iso Superman (30sec)
BB Hold (1min) (185/125)
C2: 4 sets. No Rest.
150M- Rower
15X- KB Swing (55/35)
Cardio Class (5:30P)- Thursday 11/29/18
Partner WOD for Reps:
–
Complete 2 Rounds Each. (2 min on: 2 min off)
Bike (Max Calories)
Rower (Max Calories)
Wall Ball (Max Reps) (14/10)
Wednesday 11/28/18- Workout
Bench Press- 4XAMRAP@75% or 135/65
*18 min cap.
Complete 5 Rounds below:
20X- Plate OH Sit-up (35/25)
15X- KB Bench Skull Crusher (45/25)
10X- TRX Skull Crusher
5X- DB Side Arm Raise (25/15’s)
400M- Bike
