WOD for 14 DEC 2016

0500 and 1140ish at the Fred

Today is Lisa and Matt’s going away WOD! We will miss them fiercely here at CF89 and want to send them away right. Soooo with that in mind we let Lisa choose her last workout and here it is!

If you want shirts bring jo money. 20 bucks per for both style. We had a price change!

 

Amanda

50-40-30-20-10

Double Unders

Abmat situps

 

then

 

Work up to a 1RM Clean and Jerk!

 

——————————————-

 

The actual Julie track is:

 

Warm up:

5 rounds, 45 secs per station, of:

Row Calories Rest 15 secs

Wall Ball Rest 15 secs

Burpee Rest 15 secs

Kettlebell Swing Rest 15 secs

 

WOD:

EMOM x 15

1 Clean +2 Jerks

Increasing weight

 

Skills:

Alt EMOM x 10

Weighted Strict Pull-up 3-3-3-3-3, using heaviest weight per set

Weighted Strict Bar Dip 3-3-3-3-3, using heaviest weight per set

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s