12/11 – 12/16

12/11 – 12/16

Mike Tulimiero| wods| December 8, 2017| 0 Comments

Monday

3 rounds:

10 hang power cleans (135/95)

10 shoulder-to-overhead

then

150ft of Lunge, lunge, thruster

Tuesday

A) 15min AMRAP

Row (or bike) for calories

B) Accessory EMOM16

1) Band pull aparts

2) single leg RDL / GHD hip extensions

3) Hollow rocks

4) Banded side steps

Wednesday

A) Warm up EMOM10 

Odd: DB push-up into step up

Even: jog

B) Conditioning Intervals

3 intervals:

[10 Wall balls, 10 chest-to-bar, 10 DB snatch, 30 DU]x2

rest 1min

*[2rounds, rest 1min] X3

Thursday

A) Gymnastics EMOM12

Odd: pull-up / MU / t2b / kipping practice

Even: HSPU / Dips / push-ups

B) Conditioning 

8 Rounds:

8 BJ

8 DL (185/125)

8 over bar burpees

Friday

AMRAP13

50/35 cal row

15 t2b

– rest 2min –

AMRAP13

30 air squats

15 sit-ups

10 push-ups

Saturday

20 Rounds

3 power cleans (165/115)

2 push jerks

1 bar MU


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