Thursday WOD
Weightlifting
Push Press (3-3-3-3-3-3)
In a 10 minute window, preform 6 sets of 3 reps building to heavy triple
Skill
Metcon (No Measure)
Super Set:
3 sets:
1) 4 Renegade Rows
2) 8 Side Oblique Crunches (4 each side)
3 sets:
1) 4 Renegade Rows
2) 8 Side Oblique Crunches (4 each side)
Renegade Row: Plank position, hands on DB
*Pushup btw DB
*Row right arm, row left arm
*Pushup btw DB
*Row right arm, row left arm
Side Oblique Crunches:
*Hold DB in one hand and crunch toward that side.
Metcon
Metcon (Time)
4 Rounds For Time:
12 Lateral Burpees Over the Bar
9 Strict Press, 75/55#
6 Pendlay Row
3 Ring Dips
12 Lateral Burpees Over the Bar
9 Strict Press, 75/55#
6 Pendlay Row
3 Ring Dips
-12 Min Hard Cap-
Scales:
Ring Dips – 3 DB Tricep Kickback each arm