Wednesday December 9, 2020

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IRON MILE|MAYHEM

Warm Up:  

4 min bike
Then 3x
10 banded squat
10 KB RDLs

Strength: Clean and Jerk

1 rep emom x 10 min
(Try to use 80% of 1 rm)

Workout:

32-24-16
Wall Balls 20/14
KB Swings 53/35

• rest 5 minutes

72 Wall Balls 20/14
72 KB Swings 53/35

Extra work:

4 sets
12 Incline DB Bench Press
12/10 cal ski
Rest 2 min

Endurance: 4 rounds

8/8 DB Snatches
Row 500 m
16 up downs
Row 250 m
Rest 2 min

Tuesday, December 8th, 2020 at 6:55 pm / WODS