TODAY'S WOD

Metcon: Choose 1

Bike Erg

5m Warm-up (easy-mod)

- 3 x 30s hard/30s easy (80rpm)

- 2m Recovery (50rpm)

- 3 x 5m nmod (70rpm)/5m mod (85-90 rpm)

5m Recovery

Air Runner

- 6 x 700m mod pace (1m rest between)


Extra Strength:

5 Sets:

- 12-15 x Forehead Curls

- 12-15 x Seated Alt. Curls

- 12-15 x Preacher Curls

- 12-15 x Reverse Curls

- 20 x Forearm Curls

3 Sets:

- 30 x Bench Dips

- 20 x OH DB Extension

- 20 x Double Tricep Kickback

- 20 x Skull Crushers

- 20 x Tricep Pushdowns

Strength/Skill:

- 5x3 Front Squat @89%


Metcon:

4 Rounds

- 12 x C2B

- 12 x GHD (18 alt V-ups)

- 10 x Thruster (95/65)

Rest till 15

2 Rounds

- 20 x C2B

- 20 x GHD (30 alt. V-ups)

- 15 Thrusters (95/65)


Extra Strength:

- 10x3 Back Squat @84%

Strength/Skill: 1 x Power Snatch + 1 x Snatch

- 4 x 70%


Metcon: 10 Rounds

- 16/14 Cal Row/125m Air Runner

- 12 x Alt. DB C&J (50/35)

- 8 x Burpee-over-rower


Extra Strength:

- Snatch Balance: 2x3@70%, 2x2@75%

- SNatch Grip DL: 3x3 @100%

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