Tuesday

SKILL

 

3 Rounds of 

 

:30:40 sec Nose-to-Wall HS Hold

SL KB Deadlifts x 8 reps ea leg

Speed Burpees x 5 reps

 

STRENGTH

 

Shoulder Press

 

5 @ 50%

3 @ 60%

2 @ 70%

1 @ 80%

1 @ 90%

then…

3-3-3-3 @ 80-85%

 

 (18 min cap)

 

WOD

 

“Fight Gone Bad Frenzy Style”

 

3 Rounds for Max Reps in 1 min at each station

 

1) KBS (53/35)

2) Deficit Push Ups (45/25)

3) Hollow Rock

4) Hang Power Snatch (75/55)

5) Rest