WEDNESDAY 11.14.2018

WEDNESDAY 11.14.2018

STRONG

TAKE 10 MINUTES TO WARM UP

THEN-

Alternating EMOM

10 Bench press

10 Bicep Curl

9 Bench Press....

Increasing weight

Bench Press 

10-9-8-7-6-5-4-3-2-1

Barbell Bicep Curls 

10-9-8-7-6-5-4-3-2-1

METCON-BURN

CONNECTIVITY

Abs #8 

25 Hollow Rocks

25 Arched Rocks

0:60 Plank Hold2 rounds

Metcon

Filthy Fifty (Time)

For Time:  
50 Box jumps, 24"   
50 Jumping pull-ups  
50 Kettlebell swings, 1 pood  
50 steps Walking Lunge  
50 Knees to elbows  
50 Push press, 45#   
50 Back extensions   
50 Wall ball shots, 20#  
50 Burpees 
50 Double unders