12/11: WOD

Written by josequan. Posted in Fitness

The Champ

 

WARM UP

400 M run

Then…

3 Rounds not for time:
4 Slow air squats
5 broad jumps

 

WOD

9 Minute AMRAP:

5 Front squats (165 #/ 115#)
5 Push JerksĀ (165 #/ 115#)
35 Double unders (105 Singles)

 

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Bench
1 Board press with chains

Grenade chain tricep extensions
4 sets X 8 – 12 reps

3 Supersets of:

5 Plyo pushups
10 tricep extensions
15 reverse band tricep pressdowns

Endurance

Run
10 X 100 M Sprints
1 minute rest between sets

Row
10 X 100 M Sprints
1 minute rest between sets

Swim
6 X 100 M Sprints
1 minute rest between sets

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