WOD 2019/12/18


Warm Up:

500 meter row

30 m skip for distance

30 m skip for height

30 m butt kicks

30 m high knees

15 m spidermans

15 m duck walk

15 m inchworm

500 meter row

Strenght: Complex 3 sets x 3 Push jerk + 1 split Jerk @ 80% 1 Rm ( 10 mins)

Wod:

AMRAP 5:

Buy In: 35/25 Calorie Row

Directly Into…

12 Deadlifts ( 100 -60 kg)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 25/18 Calorie Row

Directly Into…

9 Deadlifts (110/70 kg)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 18/13 Calorie Row

Directly Into…

6 Deadlifts (125/85 kg)

6 Lateral Barbell Burpees


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