NOVEMBER 15th THURSDAY

WARM UP2-3x

1.  400 m run 

10 ring rows 

10 leg swings

Inchworm(+5,4,3,2,1 Pushups)

10 alt leg T2B

WARM UP SETS

10 light0

8 light /med

6 med

4 med heavy 

2 heavy

STRENGTH

Three sets for max reps of:

Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

WOD

Every 6 minutes, for 18 minutes (3 sets) for times:

Row 500 Meters or  (400 m run)

50 Double-Unders (150 SU)

20 Push Presses (115/75 lbs)

*If you run out of time turn into a 18 min Amrap .

 

 

 

5:30 PM CLASS

20 MIN AMRAP

Partner 1

400 m run or 500 m Row

while Partner 2 completes

100 SU  OR (50!DU)

20 DB PUSH PRESS

10  K2E or hip raise

 

 

 

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