THURSDAY, DECEMBER 6TH 2018

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Ryan Barlow | December 5, 2018 | no comments |

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT)

Single Leg Strength Superset (20min. Window)

A1) Back Rack Lunge (4 x 5)
*4 working sets of 5 reps on EACH leg
*Should be getting more comfortable with these and being able to add more and more weight each week. Try and really go heavy today because next week, we will be back on a new strength cycle. We won’t be doing as much single leg stuff, straight leg work, and other accessory movements.Once complete, immediately superset with Single Leg Deadlifts (below);

A2) Single Leg Deadlift (4 x 8 )
*4 working sets of 8 reps on EACH leg
*As usual, put your back leg on a 12-20″ box, plate stack, or bench. Keep your shin vertically over your toe and hips square to the ground. try not to tilt the pelvis up on the . You should be getting pretty comfortable with these as well, so start to put some more weight on that bar!

Rest 2min. and start back on the lunges.

B) METCON (FOR TIME)

Every 4min. x 3 Rounds:
10 Hang Power Cleans (135/95)
10 Pull-Ups
10 Front Squats (135/95)
10 Lateral Burpees Over The Bar

S1/MRx: (115/75); Step-Over Burpees Allowed
S2/MS: (75/45); Jumping Pull-Ups/Ring Rows; Standard Burpees

This is your daily dose of intensity. I want you to work hard and get through the 40 Reps as quickly as possible. Earn your rest!

Your score is your slowest time to complete the 40 reps!

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