Accessory work: 4 sets: 8 reps: Bent over row – bicep curls + shoulder press DB complex 4 Super Sets: 8 DB Pull Overs 12 Weighted Supermans Metcon: 12:00 AMRAP #1 4:00 AMRAP 18 - Partner Deadlift (RX:315/Masters:275/Rec:225) 15 - Burpee over bar #2 4:00 AMRAP 12 - Partner Deadlift (RX:365/Masters:315/Rec:275) 9 - Burpee TTB #3 4:00 AMRAP 6 - Partner Deadlift (RX:425/Masters:365/Rec:315) 3 - Burpee Muscle Up
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Gymnastic Conditioning: 3 Rounds: 90% of Max Effort Unbroken HSPU (The goal is to maintain # through each round) Rest :90 5-10 Hips to Rings Rest :90 Metcon 1: 1:00 Max Burpees to 6” target over head Rest 2:00 1:00 Max Bar Facing Burpees Rest 2:00 1:00 Max Burpee TTB Metcon 2: 3:00 AMRAP 10 Clean & Jerk (135/95) 10 Cal Row Rest 3:00 3:00 AMRAP 30 Double Unders 10 Toes to Bar Rest 3:00 3:00 AMRAP 10 Deadlift (225/155) 10 Wall Balls (20/14) Happy New Year everyone! May 2017 be your best year yet!
WOD: "Muscle or Hustle" Your Choice: “Muscle” For time: 10-9-8-7-6-5-4-3-2-1: Deadlifts (315/225#) Back Squat (275/185) Bench (225/155#) Or: “Hustle” 10 Rounds: Every 4:00 complete: 30 Cal Row 20 Burpee over Rower 10 Pull Ups |
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