Wednesday 12/14

WORKOUT for Wednesday 12/14/2022

EMOM x16:
a. power clean + 2 hang cleans
b. full clean + 2 front squats

4 rounds for time:
500m row
7 OHS, 30/50/70kg
3:00 rest

Post time to whiteboard! Scale to a single heavy DB/KB for the overhead squat or even a pair for those lacking mobility/stability.

ENGINE for Wed 12/14

2 rounds
3:00 calorie row, 2:00 rest
3:00 calorie bike, 2:00 rest
3:00 lateral shuttle, 2:00 rest

BODYBUILDING for Wed 12/14

3 rounds each!

a. 10 archer pullups + 10 DB cheat curls

b. 15 chest-supported low row + 15 straight-arm rear delt raise

c. 20 kettlebell/band lat pullover + 20 DB shrugs

d. 50 reverse crunches + 50 weighted crunches