October 27, 2016

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

3 Rds

20 Jumping Jacks

10 Banded Pull Aparts

High Knees D&B

STRENGTH:

12 Min EMOM

Odd-2 Split Jerks-Heavy

Even-4 Overhead Squats

METCON:

12 Min AMRAP

5 Strict HSPU + 5 Kipping HSPU

15 Ground to Overhead 45/25

10 Box Jumps 24/20

ACCESSORY:

Clock Lunges 3x2 cycles

 

Abs

50 Hollow Rocks to LSit

 

Stretches

RomWod


MODWOD PROGRAM

WARM UP:

3 Rds

20 Jumping Jacks

10 Banded Pull Aparts

High Knees D&B

STRENGTH:

12 Min EMOM

Odd-2 Split Jerks-Heavy

Even-4 Overhead Squats

METCON:

12 Min AMRAP

10 Box HSPU

10 Ground to Overhead 15/10

10 Box Step Ups

ACCESSORY:

Clock Lunges 3x2 cycles

 

Abs

50 Hollow Rocks to LSit

 

Stretches

RomWod

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