Wednesday, September 9, 2015

Wednesday 9, September 2015

Warm up:
100 double unders or 300 single jumps
Then
3x
10 OHS
5 STRICT chin ups
10 Back extensions

Stabilizer:

50 STRICT pull ups - yes this is a stabilizer for you guys
Squeeze your core tight, your butt tight, and pulllllllll!!!!

Strength:

Power clean
3-3-3-3-3
Get heavy because....
Squat clean
2-2-2-2-2

Metcon:

This comes compliments of one of our newest members Dominic and his home gym in NorCal

"Ghost"

6x
1 min max calories on the rower / airdyne
1 min burpees
1 min double unders
1 min rest

No comments: