TUESDAY 10/16/18

WARM UP 2RNFT

:50 sec easy :10 sec hard 

1 MIN BIKE

1 MIN ROW

KB /DBWARM UP 

3RNFT

5 R/A single arm OH Lunges

5 R/A kneeling OH press

5 R/A Windmill

5L/A (SA) OH Lunge

5 L/A (SA) Kneeling OH Press

5 L/A Windmill

*light weight

STRENGTH & POWER 10 MIN EMOM(10 sets)

1 Legless Rope Climb

(Scale to using legs)

STRENGTH

Warm upsets

Every 1:30 for 4 sets

3 Push press + 3 Push Jerks (increase each load)

Working sets every 2 min for 5 sets

3 Push Press + 3 Push Jerks

*Build to a heavy Max

WOD with a running clock

21-15-19

HSPU

100 ft OH DB walking Lunge50/35 each(after each round)

At the 14:00 mark for time

15-12-9

Weighted pull ups (50/35)

100 DU after each round

*ADD THE 2 scores for your total work time

ACCESORY WORK NFT

:30 sec single leg plank hold alternate leg every :05 sec

*adv plank on rings

30 seated Banded triceps extension

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