Training Session (530a)
A1 20 GHD's
A2. 15 Back Extensions
Rest 2m, x2
B. Crossover
C. Mobility
D. Hip Mobility
E. ēvoFIT
12m AMRAP:
400m Run
5 Push-Ups
10 Half Front Raises
15 Squats
20 W/M Sit-Ups
*3 Rounds + 1/2 Run
Rest 3m
12m AMRAP:
A. 1m Pigeon/Side
B. 40 Bent Over KB Rows/Side
C. 30 Hamstring Curls On Sliders
D. 40 S/A Bicep Curls/Total
*Complete
Training Session (9a)
Jiu-Jitsu
Training Session PM (1130p)
A. Back Squats; 10-8-8-8
*245/265/285/305
B. Class WOD
"Victory Lap"
MIN 1: PLATE PUSH LAP (10 YARDS AND 10 YARDS BACK)
MIN 2: 10/6 CAL SKI
MIN 3: 12 ALT DB SNATCHES (50/35)
MIN 4: 3 S/A KB THRUSTER W/2 KB'S (RED/BLUE)
*ADD 2 YARDS TO PLATE PUSH EVERY ROUND
*ADD 2 CAL TO SKI EVERY ROUND
*ADD 2 DB SNATCHES EACH ROUND
*ADD 2 THRUSTERS (1/SIDE) EACH ROUND
ROUND 2:
12 YARDS OUT AND BACK
12/8 CAL SKI
14 DB SNATCHES
4 S/A KB THRUSTERS EACH SIDE
ROUND 3:
14 YARDS OUT AND BACK
14/10 SKI
16 DB SNATCHES
5 S/A KB THRUSTERS EACH SIDE
ROUND 4:
16 YARDS OUT AND BACK
16/12 CAL SKI
18 SNATCHES
6 S/A KB THRUSTERS EACH SIDE
ROUND 5:
18 YARDS OUT AND BACK
18/14 CAL SKI
20 DB SNATCHES
7 S/A KB THRUSTERS EACH SIDE
*20 Rounds
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