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Tuesday

10
Nov

Tuesday

SKILL

 

10 PVC OHPT

1 Lap Bear Crawl + 1 Lap Crab Walk

30 Flutter Kick + 10 Push Ups

1 Lap Heel-to-butt + 1 Lap High Knee

10 OHS + 5 Snatch Balance + 5 Power Snatches + rest + Repeat (Empty BB)

1 Lap Broad Jump + 1 lap Spiderman Walk

 

STRENGTH

 

Bench Press

 

5 @ 40%

5 @ 50%

5 @ 60%

 

WOD

 

Run 400 m

then...

3 Rounds of:

10 Pull Ups

9 Power Snatches (95/65)(75/55-45)

 

rest 2 min 

 

Run 400 m

then…

3 Rounds of:

8 CTB Pull Ups

6 Power Snatches (115/75)(95/65)(75/55)

 

rest 2 min

 

Run 400 m

then…

3 Rounds of:

4 Strict Pull Ups

3 Power Snatches (135/95)(115/95)(75/55)