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Brownsville, TX, 78521
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WOD

Tue, Dec 07 2015


Tuesday

12/08/2015

Metcon (No Measure)

Strength
3-4 rounds:
– 10 goblet or air squats (vertical back)
– 2 wall walks
– 5 Hollow/arch kips on bar
– 20 sec. HS hold on wall

Metcon (AMRAP - Reps)

AMRAP in 7 min:
7 Deadlift (115/75)
7 Thrusters (115/75)
7 Burpee Over Bar

rest 7 minutes

AMRAP in 14 min:
400m run
15 TTB
8 HSPU (scale with pushups)

Extra

A) HSPU: 21,18,15,12, 9 - AMRAP strict then finish kipping as needed. Rest 90 seconds between sets, if you break a set run a 2oo then pick up where you left off.

B) Back Squat EMOM:
0:00-2:00: 3x5 reps @ 75%
3:00: 1 min rest
4:00-6:00: 3x3 reps @ 80%
7:00: 1 min rest
8:00-10:00: 3x2 reps @ 85%

C) 4 min. Tabata Parellete L-sits

December 6
Mon, Dec 07 2015
December 8
Wed, Dec 09 2015