Call Us: (612) 226-8720

01.04.18

4
Jan

01.04.18

Warm Up
400m row or bike
3 sets of the DB complex
200m row or bike
2 sets of the DB complex
10 cals as fast as possible on bike or row
1 set of DB complex
*you can build load on the complex, rest as needed between complexes
DB Complex:
start with a DB plank
1. right arm row
2. push up
3. left arm row
4. push up
5. jump to standing
6. clean
7. front squat with DB racked x 2 reps
8. push press x 2 reps

Primer: 6:00 EMOM
min 1: kip & cadence complex 2-3 times
2 beat swings (kip swings) + 2 tuck ups (knees to chest) + 2 TTB
min 2: L-sit hold on parallelettes- accumulate time- allow for rest in the minute

WOD
20:00 EMOM
min 1: 12/10 cal bike
min 2: 12 TTB- if feeling extra spicy do 2 muscle ups instead
min 3: 30 DUs or 60 singles
min4: 2 lengths sled pull with 2/1 plates on small sleds- pull the rope one length and run the rope back to the start

Leave a Reply