Thursday, December 17

Warm-up:

Run 100 meter

10 air squats

Run 100 meters

10 mountain climbers

Run 100 meters

10 push-ups

Run 100 meters

10 GHD sit-ups

10 Hip-back extensions (snake)

Practice rope climbing techniques: with feet, no feet, L-sit from floor.

 

Lift:

 

3-3-3-2-2-2-1-1-1 Power Clean

 

WOD

Five rounds of:

Run 400 meters

3 Rope climbs

12 GHD Sit-ups

 

L1: Abmat Situps and modified rope climbs

L2: Rope climbs with feet

L3: No feet rope climbs

 

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