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Friday

6
May

Friday

IMG_7234

 SKILL

 

AMRAP in 8 min (warm up pace – try to get at least 1 full round)

 

20 mtr Bear Crawl

6 Inchworm Push Ups (in place)

5 Jumping Squats

6 Walking Lunges (hold 3 sec w/ locked hands OH)

2 Cartwheels

:15 sec Scapular Pull Ups

40 mtr High Knee Skips

10 PVC OHPT

10  PVC Good Mornings

5 PVC NARROW grip OHS w 3 sec pause

 

STRENGTH

 

Deadlift (use 2-RM)

 

Every 2 min

 

10 reps @ 65%

5 reps @ 70-75%

3 reps @ 80%

2 @ 85%

1-1-1-1 @ 90% 0f 2-RM

 

*** No dropping BB from top***

 

WOD

 

For time:

 

30 KBS (70/53) (53/35)

15 OHS (95/65)(75/55-35)

20 Power Snatches

15 OHS

30 KBS

 

AFTER PARTY

 

50 KB Floor Bridges