A:
10-6-6-6-6-6 Close Grip Bench Press
6 sets of 6/6 Posted Single Leg Deadlifts
Start a new round of both exercises every 2:30min. First set is warm-up
B:
20x 45sec. ON / 15sec. OFF
1) Double Unders
2) Plate G2OH
3) Prisoneer Box Step-ups
4) Push-ups
5) Rest
CROSSCIRCUIT
Station 1
As many cals as possible on Rower
EMOM: 30 Double Unders
Station 2
EMOM for 8min do:
1) 10 Hip Extensions @20X1
2) 30sec. Hollow Hold
Station 3
EMOM for 8min do:
5 Close Grip Bench Press
Station 4
AMRAP in 8min of:
44 Double Unders
22 Push-ups
11 Plate G2OH
4x 8min of work with 2min rest between
GYMNASTICY
A:
Bar Muscle-up: technical coaching incl. video analysis
B:
Christmas surprise WOD 2