Wednesday, 19 December 2018 Rest Day

Rest Day! 

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Tuesday, 18 December 2018 WOD

15-12-9 reps for time of:

Thrusters 135/95

Muscle-ups

Tips: This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes

Saturday, 15 December 2018 WOD

Tabata push jerk 95/65 Rest 2 minutes
Tabata chest-to-bar pull-up Rest 2 minutes

Tabata push-up
Rest 2 minutes
Tabata hang power snatch 95/65

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tips: The rest periods should allow you to be mostly recovered and approach the next exercise with intensity. Scale the loading and movements to a level that allows you to work for the full 20 seconds during the first few intervals.