WOD Fri Dec 6

Strength

On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

Work

“Outside the box”

Teams of 2, AMRAP 30:
300m Bike, 1 Burpee Box Jumps @ 24/20
300m Bike, 2 Burpee Box Jumps
300m Bike, 3 Burpee Box Jumps

CompTrain

No program today. Spend 30 minutes on improving joint mobilization.

7am E-Fit

Tabata (x4)

  1. cross crunch/crunch

  2. single leg RDL (R/L)

  3. spiderman plank

  4. air squats

3x 21’s bicep curls

Glutes: 3x20 each

  • banded glute walk

  • BB glute bridge

  • single leg glute bridge hold

  • plank glute lifts

  • walking wall sit

Jason TrinhComment