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)
cross crunch/crunch
single leg RDL (R/L)
spiderman plank
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