WOD Wednesday December 2nd

Warm up: 2 Rounds: 10 Glute Ham Raise, 5 Empty Bar Complex (high hang clean + hang clean + clean + jerk)

  1. Every 2 minutes for 12 minutes:

Complex: 1 High hang clean + 1 Hang clean + 1 Clean + 1 Jerk

Increase weight each set

2. For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

The 10, 8, 6, 4, 2 = Handstand Push up

The 9, 7, 5, 3, 1 = Double Kettlebell Swings

After each set you do a 100 Ft Farmers Carry

 

Advertisements

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