Wednesday

SKILL

 

EMOTM for 9 min

 

Min 1 = :40 sec Chest Facing Wall HS Hold

Min 2  = Pistols or Banded ok

Min 3 = 15 Unassisted Leg Toss  (hold uprights)

 

 

STRENGTH

 

Strict Press 5-5-5

Push Press 3-3-3

Push Jerk 1-1-1 ( NO SPLIT)

 

**Add weight each set. You should start the next movement with the load you lifted on previous movement.

 

(20 min cap)

 

WOD

 

8 min AMRAP

 

10 Push Ups w HR

20 DU’s (50 singles)

2 Wall Climbs

 

rest 2 min

 

In 8 min go up as far as possible

 

3 KBS

3 Goblet Squats

6 KBS

6 Goblet Squats

9 KBS

9 Goblet Squats

and on and on…….