Throwback to the 2015 Christmas Throwdown
WUWOD
3 Rounds of:
10 Push Ups
200m Row/Ski/Run
30 Sec Chest Stretch each side
WOD 1
In 10 Mins:
Build to a Heavy Single Floor Press
WOD 2
3 Rounds of:
2 Min MAX Floor Press @ 75% 1rm C=80%
1 Min REST
2 Min MAX Kcal Row/Ski/AB/Shuttle Runs
1 Min Rest
*18 Min Cap
*Try to hit a biggish set to start on the floor press followed by small sets following that. Sets of 5s?
*Hit the first 2 rounds of Kcals @ around 85% effort and last round all out
*WOD Goals= 60-75 Floor Press and 60-75 Kcals
Barbell
Complex; Hang Snatch, Snatch Balance, OHS
6 x 1
6 x 2 reps
6 Reps
20 x Front Squat, Strict press Sotts press
FHT
5mins
KB complex
A)DB flies 3.1.3.1 12-15 reps x3
B)Split squat 2.1.2.1 10 reps on last rep hold for 30s at mid pos. 10 reps x3
C)Pull-over 2.1.2.1 12-20 reps x 3
D) DB RDL 3.0.1.1 12-15 reps x 3
The Grind
7 Mins in Pairs
P1 2 Lengths KB Front Rack Hold
P2 Pull up/Ring Row hold
switch
150 Jumping Lunges break how you like