10-9-8-7-6-5-4-3-2-1 Reps of of
Push Jerk #115
Strict Pull Ups
Push Ups

Used Red Band for push ups

1500 meter row
20-15-10
KB Swings 35#
Goblet Squats 35#
Pull Ups
Burpees

Tabata Boxing / Bike / Thrusters

Current Stats
22/M/190

Deadlift - 315
Squat - 275
Bench - 195
Power Clean & Jerk - 140
Power Snatch - 115
Overhead Press - 135

Goals
Lose 10 lbs of fat/get to 12%

Deadlift - 380
Squat - 315
Bench - 235
Squat Clean & Jerk - 185
Squat Snatch - 155
Overhead Press - 165

12' EMOM

1 PC @ 70-80% 1 RM - 175
5 Pull Ups

7 rounds for time

5 Burpees
10 Double Unders

PM
Running
Some Running on Grass + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills on Grass (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
15x50m Sprint on Small Hill + 50m Jog + 10m Walk (on Grass)
Some Walking and Leg Swings + Static Stretching (Cooldown)

5 rounds, 50-40-30-20-10x reps
Pull-ups
Push-ups
Air Squat

• 8min Abdos à la fin

Pre-WOD
• 5k (24:02)

WOD - AMRAP (20 minutes)
• 2 dips
• 4 push-ups
• 8 kettle bell swings (50 lbs)

Post-WOD
• Plank (2:30)

WOD
Run 600m
Then
100 Back squat (95/65)

RX. 9:35

Strength
Weigthed pull-up 3-3-3-3-3 (8-12-16-20-24kg)
THURSDAY 131226
"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps
(Hice 5 rondas)