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Tuesday

27
Oct

Tuesday

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SKILL

 

3 Rounds of:

 

Single Leg RDL w/ KB on ea hand x 10 reps ea leg

Side Plank Windmill x 5 ea side (10 total)

L Seated BB Press x 15 reps

 

STRENGTH

 

Bench Press

 

Warm Up sets

 

5 @ 45%

2 x 8 reps  Bent Over BB Row

5 @ 55%

1 x :60 sec of Farmers Carry

5 @ 65%

2 x 15 Dips (rings or Matador 0r box)

 

 

Working Sets

 

(rest/stretch 2-3 min btwn sets)

3 @ 70%

3 @ 80%

3+ @ 90% (goal is to max reps after the 3rd rep)

 

WOD

 

4 Rounds of 

 

200 m Sprint

10 Power Cleans (115/75)(95/65)(80/55-45)

200 m sprint

20 Wall Balls

 

(18 min cap)