Friday 21.12.2018


Fitness:

"Vader"

3 Rounds

24/17 Calorie Row

21 Wall Balls 14/10

18 Alternating DB Snatches 35/25

15 Lateral Burpees over DB

Performance:

"Vader"

3 Rounds

24/17 Calorie Row

21 Wall Balls 21/14

18 Alternating DB Snatches 50/35

15 Lateral Burpees over DB

Competition:

1) "Vader"

3 Rounds

24/17 Calorie Row

21 Wall Balls 21/14

18 Alternating DB Snatches 50/35

15 Lateral Burpees over DB

2) Jerk Complex: OTM x 10

1 Push Jerk + 1 Split Jerk

(50/55/60/65/70%...build to a Heavy)

3) Body Armor

3 Sets

8 Bench Press

Max Strict C2B Pull-ups

20 Weighted AbMat Sit-ups

rest 3:00


Archive