12.12.2016

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November 6, 2020

SWOD1-Rep Max Deadlift

WODTWBC2 Final WOD30 Calorie Bike12 Deadlifts 155/1059 Hang Power Cleans6 Push Jerks12 Deadlifts 185/1259 Hang Power Cleans6 Push Jerks12 Deadlifts 155/1059 Hang Power Cleans6 Push Jerks30 Calorie Row

METCONMetcon station workout:1 minute on, 20 seconds off for 3 rounds,1 minute rest between rounds1. Rip stick (RS) kayak2. TRX push-up with kick (face away from TRX band with arms in push-up position, push-up and kick leg to opposite hand, repeat on other side)3. Plate raises and plate halos4. Row5. Slam ball jump squat push-ups6. KB goblet side to side lunge with lat pull7. 1 KB normal mountain climber with a rt. and lft. mountain climber

Cash-out: TRX Core work

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