Tuesday, December 11, 2018

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(Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 2 indoor loops, 10 straight leg sit-ups, 10 PVC pass thru, 10 PVC good mornings, 8 PVC back rack jerks, 5 BB deadlifts, 5 BB hang power cleans, 5 BB push jerks

SOD

5-4-3-2-1^ Push jerk (each set should be challenging) And 3 x 10-15 GHD sit-ups (20 min)

WOD

9 min AMRAP:

3 Deadlifts (115/80) (50+ & Mod 85/65) (Fitness 75/55) 
3 Hang power cleans
3 Push jerks
6 Deadlifts
6 Hang power cleans
6 Push jerks
9 Deadlifts
9 Hang power cleans
9 Push jerks
(Ascending rep ladder)

Post WOD: Barbell and Ball mash (forearms, shoulders, hips)