12.30.2016

WOD 10 Minute Cap
“Flight Simulator”
10-20-30-40-50-40-30-20-10
Unbroken sets of Double Unders (If you mess up you must start that set from the start)

Rest then SWOD

SWOD
6 Minute EMOM
1 Complex
Power Snatch
Hang Squat Snatch
Overhead Squat
Rest 2 Minutes
6 Minute EMOM
1 Complex
Power Clean
Hang Squat Clean
Front Squat
Rest 2 Minutes
6 Minute EMOM
3 Touch and go Deadlifts

Score is your highest weight lifted combined

METCON
Tabata Workout:
Slam Ball Tabata (6 rounds, 20 sec. work, 10 sec rest- 24 minutes)
1. Med ball burpee slam
2. Slam ball jumping lunges (hugging or arms extended OH with slam ball)
3. Slam ball plank jacks (In plank, hands on ball, legs go in and out to sides)
4. Slam ball toe touches
5. Traveling push-ups (push-ups with one hand on ball and switch sides)
6. Slam ball Russian twists
7. Rocket launcher slam ball squats (pliƩ squat holding ball, 2 small squats and 1 launching squat)
8. Circle plank walks (plank with hands on ball, walk in a circle around the ball and reverse directions

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