Tuesday 12.29

TUESDAY
Strength: Push Jerk
3-2-2-1-1-1

WOD: For Time
30 Handstand Push-ups
then 4 Rounds
7 Overhead Squat 95/65
14 KB Swings 53/35
then 100 Double Unders

S: 50 Push-ups, FS 75/55, 35/26, 150 Singles
L1: 50 Push-ups, 75/55, 53/35 eye high, Mix SU/DU
Rx+: 125/85, 70/53

Extra Work
1. 5 Rounds
15 Bar Facing Burpees
12 Thrusters 75/55
9 Ring Dips
rest 2:00

2. 10 Rounds, 30s on 30s off
ME Hang Squat Clean Thruster 53/35 KB each hand

HomeWOD
2:00 Forearm Plank Hold
Then 21-15-9
Weighted Good Mornings
Jumping Lunges
Then 2:00 Hollow Rocks
then 21-15-9
Situps
Russian Twists (each side)
Then 3 Rounds
2:00 Cardio/Run 400m
50 Weighted Thrusters (mb weight if able)