WOD 20.12.16

PERFORMANCE

STRENGHT

 EMOM10@2MIN (5 SETS)

 3 Strict Press @80% of 1 RM Strict Press*

 3 Weighted Pullups  

 *no rack.

CONDITIONING

EMOM20

Min1: 12/10 Calorie Row

Min2: 10/8 Bench Press 95/55

Min3: 10 Pullups

Min4: Max reps situps 

FITNESS

STRENGHT

EMOM10@2MIN (5 SETS)

 3 Strict Press +5lbs than last week

 6 Stand Up Rope Climbs

 

CONDITIONING

EMOM20

Min1: 10/8 Calorie Row

Min2: 10/8 Burpees

Min3: 10 Jumping Pullups

Min4: Max reps situps