22 December 2021

METCON

Workout

PARTNER WOD (pairs YGIG)

90 DB Clusters
80 HR Push ups
60 Wall Balls
30 DB Devils Press

Max distance in remaining time

TC 24 mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Deadlift x 5
SL Step Up x 8 (e/s)

Then

Every 3:30 mins X 3 complete:

BB Strict Press x 8
Tricep Extension x 8

WOD (AMRAP 8)
7 Thrusters
7 HR Push Up
7 V ups

SURVIVOR

Workout

In Team of 4
AMRAP 40 min

P1 and P2:
15m Supporting hand walk each

then synchro

15 Air Squats
10 HR Push Ups
5 Single DB Devil Press

P3 and P4 Med ball Over Shoulder