WOD 12/17/18
A2: 5 Minute AMRAP of:
150M Row (5/3)
12 Goblet Thruster (24/16Kg)
12 USA K.B. Swing
150M Row (5/3)
12 Goblet Thruster (24/16Kg)
12 USA K.B. Swing
C: Back Squat (Build to a heavy 8 + 8/8@90%)
12 Minutes To A Heavy set of 8 Reps @22X1 + 8/8@90%; Rest 90-120 Seconds between attempts
Goal is 5#’s heavier than 12/11.
D1: Deadlift (Heavy 5 + 5/5@90%)
**Use an Axle (25#), partner up 2-3 to a bar.
D2: Elevated Hip Thrust (Heavy 8 + 8/8 @90%)
Superset with D1
*E: 8 Each Half Kneeling Bottoms Up Press @3121
10 Each Plank Pull Through @2121
60 Seconds Max Banded Row @3112
6-12 Ring Dip @31X2
10 Each Plank Pull Through @2121
60 Seconds Max Banded Row @3112
6-12 Ring Dip @31X2
