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Wednesday 12012021

Warmup Tabata

4 rds

Banded walks

4 rds

Banded squats

4 rds

Banded bird dogs


Emom 6

  1. machine

2. 5 ring rows + 8 step back lunges + 8 good mornings

3. 5 deadlifts 5 hang cleans 5 front squats 5 push jerks ( light db )


STRENGTH

BACK SQUATS


4 Sets of 10 @ 60% of 1RM Back Squat

1 Set of 10+ @ 60% of 1RM Back SquatS


[Leave 2-3 Reps In The Tank On Max Set]



WOD

‘CHANGE OF PLANS ‘

AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges

12 Bar Muscle-upS / burpee pull-ups

9 Double Dumbbell Hang Power Cleans


Rest 5 Minutes


AMARAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges

12 Chest to Bar Pull-ups / band / plank db rows

9 Double Dumbbell Front Squats


Rest 5 Minutes


AMARAP 5 :

50ft. Double Dumbbell Front Rack Walking Lunges

12 Pull-ups/ ring rows

9 Double Dumbbell Push Jerks


Dumbbells: 50 / 35 lb's

35/25lbs



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