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WOD 29122019

29 Dec Warm up 1 Rounds 1 minute Bike/Row @low intensity 5/5 hip internal/ external rotation 20 mountain climbers Then 3 sets 5 high vertical jump 10 plate jumps in and out (ASAP) rest 30 seconds Strength A. Every 3-minutes x 5 Rounds 3 Front squats 5 weighted Ring Dips B. Every 3-minutes x 5 rounds 2 cluster (AHAP) , but no failure 1 L sit Rope climbing Strongman 4 Rounds 3 sandbag over the shoulder 20M Sandbag carry Rest 1-minutes Accessories 3 Rounds 15 banded wall slides

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WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.

Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest  press 22.5KG

Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s

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