Tuesday, September 18th
Strength:
Every 2 mins for 5 rounds
3 bench press @ 85%
WOD:
500m row
Then:
3 rounds
12 DB snatch L 50/35
10 DB push press L
8 DB thruster L
12 DB snatch R
10 DB push press R
8 DB thruster R
Then:
800m run
Strength:
Every 2 mins for 5 rounds
3 bench press @ 85%
WOD:
500m row
Then:
3 rounds
12 DB snatch L 50/35
10 DB push press L
8 DB thruster L
12 DB snatch R
10 DB push press R
8 DB thruster R
Then:
800m run
Strength:
Work upto
2 deadlifts @ 75%
then:
Every 90 secs for 7 rounds
3 speed deadlifts @ 60%
*goal is to lift the weight with speed & power
WOD:
16 min EMOM
Min 1: 5 power cleans 185/125
Min 2: 7 HSPU
Min 3: 3 bar MU
Min 4: 10 wall balls 30/20
*goal is to stay unbroken each round
Strength:
Snatch
Every 2mins for 7 rounds
High hang + hang + full
WOD:
2 rounds
20 cal row
50 DU
20 Cal bike
-2 min rest -
