Strength:
Strict Press
10mins to work up to a heavy single
- 2mins rest -
Then max set at 75% of what you hit
WOD:
400m run
10 dB push press/side (20 total) 53/35
9 bar mu
400m run
10 dB push press/side (20 total) 53/35
6 bar mu
400m run
10 dB push press/side (20 total) 53/35
3 bar mu
* Every break on bar mu 5 burpee penalty on the spot
* Mod with c2b, pull-ups, ring rows X 3 (27,18,9) same burpee penalty for coming off bar or rings
Midline:
Hip Extension
3×15
Strength:
Deadlift- Every 2mins
Set 1: 1@80%
Set 2: 1@85%
Set 3: 1@90%
Set 4: 1@93%
Set 5: 1@97%
Set 6: 1@100+%
* Bonus set 7 if you hit set 6 1@101%+
** All of these are just 1 rep
WOD:
1-10
T2B
10-1
alternating dB snatch/side 50/35
* on 10’s you actually do 20 snatch, on 9’s you do 18…..
* 10min cap
Skill:
10min EMOM
Odd: 5 high box jumps
Even: 1-5 ring MU’s
WOD:
100 du’s
50 wallballs 20/14
80 du’s
25 push-ups
60 du’s
25 push-ups
40 du’s
50 wallballs 20/14
20 du’s
Midline:
Accumulate 60sec L-sit hold on the rings
