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