Partner WOD-
50/45/40 cal AAB
Then-
100 weighted step ups (53/35)
100 weighted sit-ups
100 weighted lunges
*share reps any way
Partner WOD-
50/45/40 cal AAB
Then-
100 weighted step ups (53/35)
100 weighted sit-ups
100 weighted lunges
*share reps any way
Bench Press 5 x 7
---------------------------
A- strict pull-up 3 x max
B- ring dip 3 x max
C- plank hold 3 x 45 sec.
EMOM x 10- 1 PCL + 1 HCL
------------------------------------------
30-24-18
DB SN
15-12-9
Burpee to plate
5 rds-
10 goblet sq (70/53)
10 KB lunge
50 DU
-----------------------------
Finisher-
5 of each- Tabata-
Plank, Superman, Rus. Twist
Skill- agility/speed work
-----------------------------------
12 min AMRAP-
4 HPCL (155/105)
4 burpee
4 box jump (30/24)
EMOM x 10- 1 DL + 1 CL pull + 1 CL
------------------------------------------------
3 rds-
25 WB
200 m run
Tempo FSq 3-3-2-2-1-1
---------------------------------
A- single leg DL 3 x 10
B- standing pallof press 3 x 10
C- L- sit 3 x max effort
EMOM x 10- 1 CL pull + 1 low HCL + 1 high H CL
--------------------------------------
21-15-9
PCL (95/65)
Box jump (30/24)
EMOM x 8- 2 P. Jerk + 1 Sp. Jerk
--------------------------------------
6 min AMRAP-
6 HSPU
12 KBS
Strength- Split Sq
----------------------------
2 rds-
30 ring row
20 jumping lunge
10 DBall over shoulder
Partner wod-
1500 m row (share any way)
Then 5 rds each-
20 sit-ups
40 DU
*partner holds plank during SU and
superman during DU*