11/27: Cyber Tuesday

Written by josequan. Posted in Fitness

Amazing Home Gym

WARM UP

Not for time:

400m run

Then…

2 Rounds
8 Med-Ball Cleans
4 Inch Worm Push Ups
2 Pull-Ups

WOD

21 – 15 – 9
Squat Cleans
Handstand Push Ups (HSPU)

* Kipping is allowed. If you can’t do HSPU you will do Push Ups. Same rep scheme for the Squat Cleans, but the rep scheme for the Push Ups will be (24 – 18 – 12).

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside
Box Squats
10 sets x 2 reps
14″ box
60% + chain

then…

Rack Deadlifts
6″
32% +150lbs band

8 sets x 3 reps

True GHR
3 sets x 7 reps

Poor man
1 set x 7 reps

Banded round back Goodmornings
1 set x 50 reps

Band pull throughs
1 set x 50 reps

Endurance
200m run
1:30 rest
6x

Row
250m row
6x

Swim
1400m swim

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