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Monday

9
May

Monday

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SKILL

 

AMRAP in 8 min

 

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

 

Strict Press

 

Every :90 sec

 

2 x 5 @ 65%

2 x 3 @ 75%

2 @ 85% – 2 @ 85% – 2 @ 85%

 

then…..

 

Push Press

 

Take 10 min to find today’s 2-RM

 

WOD

 

AMRAP in 15 min

 

5 Squat Clean & Jerks

10 Pull Ups

50 DU’s

 

L1 – 95/55 – 75 SU’s

L2 – 115/75 – 25 DU’s

L3 – 135/95