January 22nd, 2018 – Washed Up Athlete

Warm-Up

3 Rounds

  • 21 KBS
  • 15 Walking Lunges
  • 9 Burpees

Strength 1

Back Squat 5-5-5-5-5 + Superset with 5 High Box Jumps

Strength 2

A1. One Arm DB Push Jerk 5-5-5-5-5

A2. DB Strict Press 5-5-5-5-5

Accessory

B1. Barbell Step-up + Reverse Lunge 3×8/Side

B2. Lat Shoulder Raise 3×12

B3. Front Shoulder Raise 3×12

Core

Tabata: Hollow Rocks

WOD

2 Rounds

  • 20 DB Snatch (50’s)
  • 60 Double Unders
  • 20 Burpees
  • 30 Double Unders
  • 20 Air Squats

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 )

Google+ photo

You are commenting using your Google+ 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 )

w

Connecting to %s