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Monday

20
Jun

Monday

 

SKILL

 

Dynamic Warm-Up  — Coach’s choice

 

then…

 

EMOM x 9 min

 

Min 1 = 30-40 DU’s or :40 sec practice

Min 2 = 8-10 Dips (rings, box, matador, band ok)

Min 3 = 15-20 Russian KBS

 

(15 min)

 

STRENGTH

 

Back Squats

 

3 reps @ 60%

3 reps @ 70%

2 reps @ 80%

2 reps @ 85%

1 reps @ 85-90%

1 reps @ 85-90%

 

**After ea set perform 10 side steps w/band each direction**

 

(20 min )

 

WOD

 

2 Rounds for time:

 

40 DU’s

30 Deadlifts (155/105(135/95)(115/75-45)

20 CTB Pull Ups

10 STO

 

(13 min cap)