FIT
WARM UP
:30 of Each
Running Mountain Climbers
Push-Ups
Empty Bar Thrusters
Kb Swings
Jump Squats
x3
STRENGTH/SKILL
5 Sets
6 Bench Press
Super Set – 8-12 Dips
Work up in weight for the bench press. Go straight into the dips.
Lots of shoulder work. Move slow and controlled and keep it continuous for 15:00.
WOD
BENCHMARK
(will retest in Feb)
Fight Gone Bad
3 Rounds 1:00 At Each, Max Effort Reps
1) Wall Balls
2) Sumo Deadlift High Pull
3) Box Jumps
4) Push Press
5) Row For Cals
6) Rest
D – choose
F/P – 20/14, 75/55, 24/20
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM UP
10 Cals On Bike
10 Mountain Climbers
10 Inch Worms
10 Air Squats
10 Lunges
SWEAT STEADY
AMRAPx30
25 Cal Bike
200m Farmers Carry
100m Walking Lunge (No Weight)
Sled Push X3
