WOD / MONDAY, DECEMBER 17

The final weigh-in for the nutrition challenge is this Friday! Be sure to signup for your time slot ASAP.

Strength/Skill

Split Jerk: 5-3-2-2-1-1-1-1; start @ 60% 1RM

Rest, then...

For time:

27 Wall Balls, 20lbs/14lbs

9 Shoulder-to-Overhead, 165lbs/115lbs

21 Wall Balls

7 Shoulder-to-Overhead

15 Wall Balls

5 Shoulder-to-Overhead

9 Wall Balls

3 Shoulder-to-Overhead

Beach Muscles

3 sets of:

15 Ring Rows

10 Flat DB Bench Press

20 GHD Sit-ups

Competitors

1. Strength/Skill

2. WOD

205lbs/145lbs

3. Aerobic

4 sets of:

350m Row

300m Run

250m Ski

Rest 1:30

4. Gymnastics

10-7-4 reps of:

Burpee Bar Muscles-ups

Deficit HSPU (you choose height)

Powerlifting (10:00am)

A. Floor Press: 4 sets x 2 reps @ 80-85%

B1. Wide Grip Pull-ups: 3 sets x 6-8 reps

B2. KB Deficit Push-ups: 3 sets x 12-15 reps

C. EMOM x 8:00 of:

Odd - 15-12 PVC Tricep Pressdowns

Even - 10-12 DB Rows

Rocco Di Jerlando