9 February 19

Justin Clean Pull Extension
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Lu Xiaojun 202kg/445# Clean & Squat Jerk 2018 WWC (Video)
 
50 Ways To Live On Your Own Terms
 
Pancake Breakfast Tacos
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WOD

 

LI Strength:

SA DB Press x6-8 / arm
Banded Glute Bridge 3×20
 

LI Conditioning:

2 Rounds:
1) 1:00 Calorie Row
2) 1:00 5 Hang Dumbbell Snatches / arm
3) 1:00 Box Step Ups
4) 1:00 5 Ball Slams + 5 Burpee Sprawls
5) Rest
 
-Rest :20 between stations-
 

LII Strength:

DB/KB Offset Press x6-8 / arm
Banded Glute Bridge 3×20
 

LII Conditioning:

2 Rounds:
1) 1:00 Assault Bike (Calories)
2) 1:00 Alternating Dumbbell Snatches
3) 1:00 Wall Balls
4) 1:00 Box Jump Overs
5) Rest
 
-Rest :20 between stations-
 
Rx: M – 50DB/20# | F – 35DB/14#
 
*Compare with 7/13/17
 

Category: WOD

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