Call Us: (661) 205-9763

Wednesday

12
Aug

Wednesday

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SKILL

 

EMOM for 9 min

 

Min 1 = 30-40 DU’s

Min 2 = 8 Hollow Rock + 5 V-Ups + 10 sec Superman Hold

Min 3 = 2 x (2 Push Ups w/Hand release + 1 Wall Climb)

 

STRENGTH

 

Bench Press

 

Every 2 min for 12 min

 

5 @ 60% + 5 TTB

3 @ 75% + 5 Strict Pull Ups

2 @ 85% + 5 Kipping Pull Ups

1 @ 90% +  5 CTB Pull Ups

 

then…

 

2 x 8 reps @ 75%

 

(16 min cap)

 

WOD

 

Run 600 m

20 Burpees

20 Push Press (115/75)(95/65)(75/45)