SATURDAY 12.15.2018

SATURDAY 12.15.2018

Warm-up

SKI ERG

100m 1:1 work to rest

200m 1:1 work to rest

300m 1:1 work to rest

STRENGTH

All I want for Christmas is to be SWOLE! 

Bench Press

Bicep Curls

Tricep Kickbacks4 sets of 20 reps each in a superset

do bench, no rest
do bi's no rest
do tri's
then rest 1:00

4 rounds

Metcon

Partner WOD

AMRAP in 5 minutes:

7 Burpee
15 Box Jumps

Rest 1 minute

AMRAP in 8 minutes:

20 KB Swings 24/16
30 Double Unders

Rest 1 minute

AMRAP in 5 minutes:

6 KB Overhead Squats 3R/3L
10 KB Push Press 5R/5L

No rest after AMRAP finishes, run 400m (out door, to the left, down to 8th ave and back)