3R
4 x 500m row
– Rest 1 min between reps-
-Rest 3 min between rounds-
*This is 6000m total
Monday Dec 19th, 2016
December 19, 2016 / By j0ssy
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Sunday Dec 18th, 2016
December 18, 2016 / By j0ssy
WOD (30 min cap)
For the WOD,
1 round =
-21 wall balls (20/14lbs)
-18 kettlebell swings (53/35lbs)
-15 box jumps (24/20in)
-12 burpees
Complete:
-3 rounds for time:
-rest 3 min
-2 rounds for time:
-rest 2 min
-1 round for time
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Friday Dec 16th, 2016
December 16, 2016 / By j0ssy
Partner WOD
-100 deadlifts (185/125lbs) one partner is holding sandbag, while other one deadlifts; partition as needed
-50 toes to bar- one partner is holding sandbag in the bottom of an air squat (may scale to sandbag hold fully extended if you can)
-50 shoulder to overhead (135/95lbs)- sandbag must be held locked out overhead
-50 sandbag step-ups (divided up as desired with partner)
-Block run- 800m sandbag carry (hard run; may switch off as needed)
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Thursday Dec 15th, 2016
December 15, 2016 / By j0ssy
Alternate the following couplets
– Seated Russian Twist
5x30r
– Standing Hip Circle
5x10r
then
-Pushup
5x15r
-Xiaopeng Forward
5x5r
Then…
Wrists. These are the next steps in the wrist series.
Static Seated Shoulder Flexion with Weighted Bar
5 x 10s in between the following sets of wrist exercises.
Wall Wrist pushup 5 x 5r.
Wall First Knuckle Walk 5 x 5r.
Wall Wrist Rock Walk 5 x 5r.
Wall Fingertip Walk 5 x 5r.
Then
Alternating double Tabata
Arch body hold and hollow/tuck rocks
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Wednesday Dec 14th, 2016
December 14, 2016 / By j0ssy
5 rounds for reps:
2:00-
-30/25 cal airdyne*
– max KB swings in remaining time
-4:00 rest between rounds
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