Wednesday: 121416 (1-3)

Posted: December 11, 2016 in WOD

Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Conditioning: (Pick One)
400m Run
500m Row
2. Gymnastic: (Use 95% of Above)
3. Strength: (Use 95% of Above)

Comments
  1. Paulo Santos says:

    Gymnastic:
    Pullup
    BWx3 @9 RPE

    Repetition Effort:
    Reverse Lunge
    145×2 @9 RPE (each leg)

    MetCon:
    1 Round

    400m Run @8.6 MPH
    2 Pullup
    2 Reverse Lunge @135#

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